Health Benefits of Alaskan Salmon + Salmon Burger Recipe

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:

  1. Heat a large sautépan over medium-high heat; add 1 tablespoon oil and salmon.
  2. Cook salmon until browned or easily flakes, then set the dish aside to cool.
  3. 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.
  4. Flake salmon in a large bowl, then combine breadcrumbs, mayonnaise, yogurt, mustard and eggs. Mix well, then mix in vegetables.
  5. Cover bowl and place in refrigerator for 30 minutes.
  6. Preheat grill for medium-high heat. Spray large piece of foil with grilling spray and place over grill grates.
  7. 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

Author: Megan Callahan

Megan Callahan, MS, RD, LD is a Hy-Vee dietitian in Lee's Summit, Missouri. She is dedicated to helping people live healthier and happier lives. Megan received a bachelor’s degree in dietetics from Missouri State University. She completed her dietetic internship at the University of Kansas Medical Center, where she also received her Master of Science degree in dietetics and nutrition. She is a member of the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). She is also the president-elect of the Kansas City Dietetic Association. With a passion for nutrition and wellness, Megan is dedicated to educating customers and promoting healthy lifestyles.