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.
Enjoy!
Salmon Burgers
Yield: Serves 4
Prep Time:20 minutes
Cook Time:10 minutes
Total Time:30 minutes
Ingredients:
- 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
Directions:
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.
Salmon Burger
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
Dani, this looks awesome and so refreshing! Perfect for a summer meal. If anyone hasn’t done so, I would like to thank you profusely for sharing so many wonderful recipes with us all! I am sure those videos take some mighty work!
What a wonderful recipe! I love your videos – keep up the awesome work!
As for the baby, you’ll be busy the first several months and then things will become more manageable. I have another on the way and I am not so worried as I was with the first one. 🙂
So if you do go MIA (hehehe), I want to congratulate you and your husband in advance for the arrival of your bundle of joy. 🙂
Take care,
Rosa
Jaya – You’re so sweet! And you are welcome!! The videos do take some time but they are fun to do, so it all works out! Not to mention that I usually get to a learn a bit when I am prepping a video… especially the “101’s”.
Rosa – Thanks for the insight… it is much appreciated:)
ok here you go again!!!! – how many times can I say YUM!!!!!
Saw it today went and bought ingredients… Hubby & I are chowing down – in between bites saying mmmmmmmmmm :))))
thanks so much – by the way I am so glad you are showing pregnant women how to eat healthy – I always have, but especially when I was pregnant – it makes such a difference and both my girls are super duper healthy!!!!! Good luck and congratulations on your little bundle of joy :)))
Leilani – You can say yum as often as you like – I can assure you that I won’t get tired of hearing it:)!!
Glad you liked the burgers!
I tried your recipe, loved it and posted about it too 🙂 Keep up the great work on the site Dani!
I’ve only recently found that I like fish (don’t tell my mother, she raised me to think that they’re gross) and I’d love to try this recipe. I’m definitely showing it to my roommate- he’s the fish cooker in the apartment!
Oh, my gosh!!!! It is the best burger I’ve ever had. It is so tasty. I’m still licking my fingers. Thank you so much for the recipes. That little baby of your going to eat well 🙂
Angie – Glad you enjoyed the recipe:). I’m gonna check out your post right now!!
Alana – This is a great recipe to start with when it comes to fish! Let me know what you think if you try it.
Hadas – I agree… it’s a good one!! So glad I’m not the only one;).
Dani,
Your website is wonderful, I’ve eaten so well and I feel so healthy since I’ve started to use your recipes. They are fabulous. The salmon cakes are delicious. Thank you, you’re an inspiration.
Hope your pregnancy is going well.
Susan
I made these burgers yesterday. They were absolutely delicious. I am going to try following the same recipe with some tuna and see how it turns out.
Wow, that looks delish!
Nice post. I learn something tougher on totally different blogs everyday. It will all the time be stimulating to read content material from different writers and practice just a little one thing from their store. I’d want to use some with the content material on my blog whether or not you don’t mind. Natually I’ll offer you a link in your web blog. Thanks for sharing.
Thanks for the recipe. I made it last night and still have more to cook up today. I think I am going to add a little dried mint in it today! So delish! So glad I found your site and videos, so wonderful! THANK YOU:-)
Dani,
These were DELICIOUS! I had a small can of salmon so I could only make 3 small burgers and ate them all! My poor husband didn’t get to try them. So, I’m heading to the store today for more salmon to make them for him! We love your recipes. Thank you for making our family healthier!
Yay! So glad to hear how much you enjoyed them.