Quick & Easy Heart Healthy Salmon Burgers

salmon-burgers

It’s rare to find recipes that are versatile enough to be enjoyed for any meal – breakfast, lunch, dinner…and the in-between. These salmon patties are perfect complements to any meal, or can be eaten as snacks to curb hunger and lessen the likelihood of #hanger meltdowns, which is something we can all be thankful for!

Ingredients for 3 servings:

• 3/4 lb (340g) raw, wild caught salmon (bones removed)
• 1/3 cup (79 ml) wheat breadcrumbs
• 1 tablespoon garlic paste
• 1/2 tablespoon smoked paprika
• Juice from 1/2 lemon
• 1 jalapeno (chopped, seeds removed)
• 1/4 cup (59 ml) green onion (chopped)
• Pinch of sea salt & pepper
• Garnish: cilantro
• Spray coconut oil

Burger:

o 1 sprouted grain bun
o 1 oz goat cheese
o 1 tablespoon Dijon mustard
o red onion
o lettuce
o tomato slices

Video Tutorial:

Steps:

1. Chop up raw salmon into chunks and ensure that the bones have been removed. While canned salmon can be used for this recipe, it is highly recommended that you use raw salmon. When blended raw salmon turns into a “sticky paste,” like minced meat, which makes it much easier to bind together and form patties. If canned salmon is used, you will need to ensure it is completely drained and add more breadcrumbs and at least 1 egg to help with binding.

2. To a blender, add salmon, breadcrumbs, garlic, paprika and lemon juice. Slowly pulse blend until it creates a thick, sticky paste.

3. Dump the contents into a bowl and add green onions and jalapenos. Mix together using your hands and form about three large patties.

4. Place the patties in the freezer for about 20 minutes so they can become firm.

5. Spray a nonstick skillet with coconut oil and set it on medium heat.

6. Add the patties and cook on each side for about 3 to 4 minutes, until the outer coating is brown and the
edges are crispy.

7. Enjoy these patties with a fresh salad or you can assemble a burger. If you are taking burgers for lunch, do not pre-assemble the burger. Keep the ingredients separate so that the burger is not soggy and so that you can re-heat the salmon patty.

Approximate macros for 1 of 3 patties:

209 calories, 8g carbs, 7g fat, 24g protein, 1g fiber, 2g sugar

About the Author

photo 1 (1)Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness
goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.

He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.

The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”

Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!

Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?

You can find Kevin and follow the Fit Men Cook movement online at:

 

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