I know that I have a lot of “canned-salmon-skeptics” out there because when I posted my Salmon 101 video, I had lots of emails about the skins and bones found in canned salmon (this small little factor really seems to gross people out).
Canned salmon is one of the most economical ways to incorporate wild salmon into your diet and these burgers are a great way to make one can of salmon go a long way!
But here’s the deal.
Other than the fact the bones are super nutritious (packed with calcium), they are also very soft. If you take one between your two fingers a press you will see that the bone pretty much turns into a powder (I know this may sound a little weird, but once they’re “crushed” you don’t even know they’re in there). And remember, if the bones really, really bother you, you can always fish them out.
But I say, give them a try! You just gotta go into with a “can-do” attitude.
I really wanted to share a recipe using canned salmon so you can see how easy it can be to work some wild salmon into your diet with out breaking the bank.
Yield: Serves 4
Prep Time:20 minutes
Cook Time:10 minutes
Total Time:30 minutes
- 1 14.75 ounce can of wild salmon*
- ¼ cup diced red onion
- ¼ cup diced red pepper
- ¼ cup + 2 tbsp chopped dill, packed
- Zest from one lemon
- ¼ cup of lemon juice
- 3 egg whites
- 1/3 cup of oat flour
- ¼ tsp cayenne pepper
- ½ cup of plain, non-fat Greek yogurt
- 1 clove of garlic, crushed
- A couple of handfuls of arugula
- 4 English muffins (I used Ezekiel)
- Salt and pepper to taste
Creamy Dill Sauce
Combine yogurt, crushed garlic, two tbsp of dill and two tbsp of lemon juice in a small bowl. Season with salt and pepper and set aside.
Combine salmon, onion, pepper, ¼ cup of dill, lemon zest, ¼ cup of lemon juice, egg whites, and oat flour in a large bowl. Season with cayenne pepper, salt and pepper.
Use your hands to shape four burger patties (your burgers should be about four ounces each).
Heat a large non-stick pan over a medium heat and cook the burgers for four minutes on each side or until browned and crisp on the edges and heated all the way through.
While your burger is cooking, toast up your english muffins and layer the bottom half of each with a handful of arugula.
Place cooked salmon burger on top of the arugula then top with 2 tbsp of dill sauce before popping on the lid. Enjoy!
Makes 4 servings.
*Canned salmon usually has some skin and little bones in the mix and they are all perfectly fine to eat (as a matter of fact, the little salmon bones are packed with calcium). The little bones don’t bother me, but I usually pick through the meat ahead of time and pull out any bones that look a little too large for my liking.
Nutrients per burger: Calories: 418 Total Fat: 13.9g; Saturated Fat: 2.7g; Cholesterol: 70mg; Sodium: 687mg; Carbohydrate: 39.2g; Dietary Fiber: 7g; Sugars: 2.8g; Protein: 37.2g