The temperatures are on their way up, which means it is grilling season! Have you ever thought about introducing fish to your grilling parties? The 2015-2020 Dietary Guidelines for Americans recommends adults consume at least 8 ounces of seafood each week. Consuming fatty fish, especially Alaskan salmon, can enhance the taste and nutritional value of your meal. Fish is packed with healthy fats like omega-3s and DHA. DHA is essential for your brain health and has been linked to increased memory, reduced rates of cognitive decline, and improved learning ability. Omega-3 fatty acids can help lower cholesterol and support heart health.
Try our salmon burger recipe to provide an exciting alternative to standard grill-out offerings, while helping everyone get closer to the recommended 8 ounces of fish per week. Not only will this recipe provide all the health benefits we talked about, but you’ll get a serving of vegetables. Enjoy!
Alaskan Salmon Burgers
All you need:
- 1/2 pound Wild Alaskan salmon filet
- 2 tbsp olive oil, divided
- 3/4 cup finely diced red onion (1 small onion)
- 1 1/2 cups finely diced celery (4 stalks)
- 1 small pepper, red
- 1 small pepper, yellow
- 1/4 cup minced fresh flat-leaf parsley
- 1 tbsp capers, drained
- 1/4 tsp hot sauce
- ½ tsp salt
- ½ tsp pepper
- 1 cup whole-wheat breadcrumbs
- 3 tbsp light mayonnaise
- 3 tbsp fat-free Greek yogurt
- 1 tsp Dijon mustard
- 1 large egg, lightly beaten
- 3 large egg whites, lightly beaten
All you do:
- Heat a large sautépan over medium-high heat; add 1 tablespoon oil and salmon.
- Cook salmon until browned or easily flakes, then set the dish aside to cool.
- In a separate pan add remaining olive oil, onion, celery, peppers, parsley, capers, hot sauce, ½ teaspoon salt and ½ teaspoon pepper. Sautéuntil vegetables are soft, and then set aside to cool.
- Flake salmon in a large bowl, then combine breadcrumbs, mayonnaise, yogurt, mustard and eggs. Mix well, then mix in vegetables.
- Cover bowl and place in refrigerator for 30 minutes.
- Preheat grill for medium-high heat. Spray large piece of foil with grilling spray and place over grill grates.
- Shape chilled salmon/veggie mixture into 15 cakes, ¼ cup each. Add salmon patties to foil and grill for 5 minutes on each side or until golden brown.
Recipe inspiration from skinnytaste.com