Homemade salmon fillet burgers are a much healthier alternative to fast food burgers. If you're thinking of cooking salmon burgers at home, try this heart-healthy salmon burger recipe listed by the USDA.
Salmon Fillet Burger Ingredients
The USDA recommends serving the salmon fillet burgers with whole-wheat buns, tomato slices and lettuce. Apart from instructions for cooking the salmon burgers, the USDA also outlines instructions for oven-baked sweet potato fries, which are a healthier alternative to french fries that are, well, fried. These are the ingredients you will need to make the salmon fillet burgers and sweet potato fries.
Ingredients for the sweet potato fries:
- 4 large sweet potatoes
- 1 1/2 tablespoons of canola oil
- 1 tablespoon of lemon pepper seasoning
Ingredients for the salmon fillet burgers:
- A 14.75-ounce can of pink or red salmon
- 2 green onions, chopped
- 1/2 cup of red bell pepper, chopped
- 8 unsalted crackers, crushed
- 2 teaspoons of lemon juice
- 2 egg whites, whisked
- 2 tablespoons of plain low-fat yogurt
- 1/4 teaspoon of ground black pepper
- Cooking spray
- 4 whole-wheat burger buns
- 8 leaves of Bibb lettuce
- 2 medium tomatoes, sliced
Read more: How Do I Know When Salmon Has Gone Bad?
Healthy Salmon Burger Recipe
Follow these steps to make the USDA's heart-healthy salmon burger recipe along with sweet potato fries.
- Preheat the oven: Place an oven rack in the center of the oven and preheat the oven to 425 degrees Fahrenheit.
- Prepare the potato wedges: Wash the sweet potatoes and scrub them. Slice them into wedges. Toss the wedges with the canola oil and lemon pepper seasoning blend in a large bowl, until the potatoes are evenly coated with the oil and the seasoning.
- Bake the sweet potato fries: Place the wedges on a cookie sheet and bake them in the oven until they are golden brown and tender. This should take around 30 to 40 minutes. Turn the fries over occasionally so that they get cooked evenly. You can make the salmon burger patties while the sweet potato fries bake.
- Make the burger patties: Drain the liquid from the canned salmon. Put the fish in a medium-sized mixing bowl and shred it into flakes. Add in the red peppers, green onions, lemon juice, crushed crackers, yogurt and egg whites and mix well. Shape the mixture into four patties.
- Cook the patties: Spray a thin layer of cooking spray on a large non-stick skillet and heat it. Place the patties on the skillet and let them cook. The USDA recommends cooking the salmon burger patties on both sides until they turn golden brown.
- Serve the meal: Place the salmon burger patties on the whole-wheat buns and layer on the tomato slices and Bibb lettuce. Serve the burgers with the baked sweet potato fries.
Enjoy your salmon burger! The recipe makes four servings. According to the USDA, each serving provides 490 calories, 25 grams of protein, 69 grams of carbs (of which 11 grams are from dietary fiber) and 14 grams of fat. It also offers 250 milligrams of calcium and 2,025 milligrams of potassium.
According to the American Heart Association (AHA), fatty fish like salmon are a good source of omega-3 fatty acids, which help reduce your risk of heart disease and stroke. Moreover, a study published in the Journal of Internal Medicine in October 2018 found that the consumption of fish rich in omega-3 fatty acids was linked to lower mortality rates. The AHA therefore recommends eating two servings of fatty fish per week.
Read more: How Much Salmon Is Healthy to Eat Per Week?