Keep your heart healthy, and your mouth happy, too! These heart-smart salmon burgers are easy and delicious.
Salmon burgers with dill and feta cheese
Ingredients:
- 1½ lbs (680 g) boneless skinless salmon fillet, cut into chunks
- 1 cup fresh (not dried) whole wheat bread crumbs OR ½ cup coarsely ground oats (for gluten-free variation)
- ½ cup crumbled light feta cheese (2 oz/57 g)
- ¼ cup minced shallots
- 1 tbsp honey mustard
- 1 tbsp freshly squeezed lemon juice
- 1 egg
- 1 tbsp. minced fresh dill
- 1 tsp. grated lemon zest
- ¼ tsp. each salt and freshly ground black pepper
Method:
Place salmon chunks in a food processor. Pulse on and off until salmon is chopped into very small pieces. (If you don’t have a food processor, use a very sharp knife and mince the salmon by hand.) Transfer salmon to a large bowl. Add remaining ingredients. Mix well using your hands.
Form mixture into 6 patties, about ¾-inch thick. Place patties on a large plate, cover with plastic wrap and refrigerate for 1 hour. (Chilling will help the patties hold their shape while cooking.)
Spray a large, non-stick skillet with cooking spray (or use olive oil) and heat over medium-high heat. Add patties and cook for about 4 minutes per side, until salmon is cooked through. Be careful not to overcook the patties, and be gentle when flipping them so they don’t fall apart. If you don’t have a high-quality (unscratched!) non-stick pan, you might want to cook the patties in a tablespoon or two of olive oil.
Serve patties on small, whole wheat hamburger buns with sliced tomatoes, lettuce and honey mustard, or top them with spoon of low-fat tartar sauce or tzatziki and serve with a salad.
Makes 6 servings
Per serving: 236 calories, 10.4 g total fat (2.8 g saturated fat), 26 g protein, 9 g carbohydrate, 1.1 g fibre, 106 mg cholesterol, 333 mg sodium
Courtesy Janet and Greta Podleski