Salmon Burgers

New Salmon Burgers Graded 4588 200x300 Salmon BurgersThe salmon burger is probably one of my favourite meals I love to make at home. Mainly because they are simple to prepare and can accompany a quick salad or steamed or roasted vegetables very quickly after I finish work.  I often serve them with oven roasted sweet potato or a salad made from shaved fennel, rocket, lemon and cold pressed olive oil. This purely delicious recipe is also featured in my 80/20 book.

What’s great about them:
Salmon is a great source of omega 3 fatty acids that are anti-inflammatory to the body and critical for good health. Omega 3′s are essential fats that must be obtained from our diet. Omega-3s support the body’s health in every way and are vital in the fight against diabetes and cardiovascular disease. Omega 3′s also help to lower cholesterol, reduce high blood pressure, nourish the immune system and reduce symptoms of arthritis and depression. Another great thing about these burgers is that it’s a great source of quality protein that can help build and repair the body, nourish your immune system as well as sustain lean muscle.

500 g (1 lb  2oz)  fresh raw skinless and boneless salmon fillet, chopped
1 small bunch chopped parsley
2 spring onions (scallions), sliced
zest and juice from 1 lemon
good grind of pepper and a little sea salt
1 organic egg
50 g (1  3/4 oz / 1/2 cup) almond meal to coat (optional)

Combine the salmon, spring onion, parsley, lemon zest, juice, egg and a little salt and pepper into a food processor.
Process until just combined.
Remove and shape into 8 burgers.
Coat them lightly in almond meal if using and rest in the fridge for 15 minutes to help them firm up.
Cook the burgers in a pan over a low – medium heat with a splash of olive oil until crisp, golden and cooked through.
Serve with your choice of steamed greens, roasted sweet potato or leafy greens.
Makes 8 burgers.
Serves 4

Nutritional info per serve:
Protein: 27.7g
Carbs: 0.7 g
Total fat: 15.7 g
Saturated: 2.4 g
Fibre: 1.3 g
Kilojoules: 1070
Calories: 255

NOTES:

These burgers keep for 2 – 3 days in the fridge after cooking. They are also delicious thrown into your lunch time salad for an added protein hit.

TO MAKE SALMON BURGERS FROM TINNED SALMON:

185 g (61/2 oz) tin wild salmon drained
1 organic egg
1 spring onion (scallion), sliced
1 tablespoon parsely, chopped

Combine the salmon, egg, parsley and spring onion, then season with freshly ground black pepper. Have a look at your mix and test cook a batch to see it holds together when cooked. Place spoonfuls of the salmon mixture into a pan and cook over a medium heat with a splash of olive oil for 1 – 2 minutes each side until golden.

From Teresa Cutter – The Healthy Chef

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