Salmon Burgers
Omega-3 fatty acid is an essential fatty acid because it is critical for good health. However, the body cannot make these on its own. For this reason, omega-3 fatty acids must be obtained from food, thus making outside sources of this fat “essential.”
A study published in the international journal of obesity stated that a diet rich in omega 3 fats would increase the number of fat calories burned in a single day. Omega 3 enables the burning of dietary fats by transporting fatty acids into the mitochondria of our cells for burning as fuel and the other key reason was that omega 3 lowered insulin levels by 50% therefore allowing fat to be used as energy and not stored. Omega 3 also helps stimulate the secretion of leptin which is a hormone that is produced by fat cells in the body. Elevated leptin levels help to suppress the appetite and burn any stored fat held within our fat cells.
Other health benefits of omega 3 are helping to lower cholesterol levels, reduce high blood pressure, improves symptoms of arthritis, improves mental health as the brain is 60% fat and needs omega 3 to function properly. Research also suggests that omega 3 can help the fight against cancer. Good sources of omega 3 are oily fish such as salmon, trout, mackerel, sardines, anchovies, linseed (flaxseed + the oil) chia seed, dark green vegetables such as broccoli + cabbage mustard seed, soy beans and walnuts.
One of my favorite burgers of all time is the salmon burger. Often made from off cuts of fresh salmon fillets and mixed with a little lemon and fresh garden herbs – then served simply with a green leaf salad and a simple lemon dressing made from lemon juice, cold pressed olive oil and black pepper. You can of course stuff them into whole grain sourdough rolls along with other complimentary fillings such as avocado, organic egg, Spanish onion and spinach. I also like a lovely crumb on my burgers so I often give them a light coating of ground almonds before I cook them, they add a lovely crunch and texture to the whole eating experience. You can of course omit the almond coating, it’s totally up to you.
Serves 2
400 g fresh raw skinless and boneless salmon fillet, chopped
2 tablespoona chopped parsley
zest from 1 lemon
a good grind of pepper and a little sea salt
1 free range egg white
almond meal to coat (optional)
Lemon dressing
2 tablespoons lemon juice
4 tablespoons cold pressed olive oil
pinch black pepper
Combine raw salmon, herbs, lemon, salt, pepper and egg white into a food processor or your vitaMix.
Pulse until just combined then remove and shape into 4 burgers.
Coat in almond meal and rest in the fridge for 15 minutes to help them set.
Cook the burgers in a pan over a low – medium heat with a little olive or grapeseed oil until crisp, golden and cooked through.
Serve over leafy greens then drizzle over combined dressing and enjoy.
TO MAKE SALMON BURGERS FROM TINNED SALMON:
185 g (61/2 oz) tin salmon drained
1 egg or 2 egg whites
1 spring onion (scallion), sliced
Combine the salmon, egg and spring onion, then season with freshly ground black pepper.
Heat a non-stick frying pan over medium heat and add a little vegetable based oil. Place spoonfuls of the tuna mixture into the pan and cook for 2 minutes each side, or until golden and cooked through. x
Serving suggestions:
Serve over steamed green vegetables in place of salad.
Stuff into whole grain burgers along with avocado salsa and spinach.
Protein: 40.8g
Fat: 14.2 g
Carbs: 0.4g
Sodium: 117mg
Fiber: 0.5 g
Calories: 294
sounds beautiful!!!! can you substitute with tuna?
Yes you can kahlla – Tuna meat is s little drier, so cook them gently, also nice to infuse some other flavours into the burger like spring onion and serve with avocado and lemon on the side. x
is the fresh salmon raw or cooked before forming the patties?
Salmon is raw Angie before making into patties. x
When you are limited with budget/time could you substitute tinned salmon?
Hey karen – if you’re limited for time you can use tinned salmon, however the recipe will have to change slightly as you need more of the egg to help bind the patty – like the tuna fritters in my 80/20 diet book.
185 g (61/2 oz) tin tuna in spring water, drained
1 egg or 2 egg whites
1 spring onion (scallion), sliced
Combine the tuna, egg and spring onion, then season with freshly ground black pepper.
Heat a non-stick frying pan over medium heat and add a little vegetable based oil. Place spoonfuls of the tuna mixture into the pan and cook for 2 minutes each side, or until golden and cooked through. x
PS Whoever does your food styling/photographer does an amazing job of capturing the yumminess of your cooking!
What brand of whole grain burger do you recommend?
Thank you
Hi Laura – i like to use 100 % stone ground whole meal or spelt sourdough rolls or bread from a quality baker, even a wrap from oldtimebakery.com.au Most of the time however this is delicious with a leafy green salad or smashed cauliflower which makes a great low carb alternative to mashed potato. x
Teresa I adore your website and look forward to the recipes each week!! I have made the anzac and muesli cookies for myself and as gifts, the almond crusted chicken and once with fish. everyone is super impressed! Tonights menu is these delicious looking morsals with mango salsa – spinach, red onion, capsicum, cherry tomatoes, corriander and lime. Many thanks for helping to make healthy SO tasty xx
This was so delicious. Thank you for the recipe.
Hi Teresa
you recipes are so exciting thank you. I am on a mission to NOT become diabetic. I am partially handicapped and most forms of exercise are out apart from slow walking, so, in an attempt to try and loose weight after a side effect of meds prescribed by a neurologist [which caused me to go from a 14 to a 24], i went down to one meal a day. Big mistake!!!! Now i know this and after being very ill in mid winter i have been very diligent in changing my eating habits to 3 meals a day and I’m trying not to eat “white” food for the moment [except for yoghurt] and to eat mostly raw fruit and vegetables and far higher “green” intake. I am now down to a 18 on top, [using crutches for 16 years has developed my upper half], so a am DD in my cup size but that is down from a recent E, and my newest jeans are a 16. my doc is very pleased with my progress and your recipes are an inspiration for my new “lifestyle” Thank you very much. Regards Margot
My pleasure Margot ! Walking is great ! one of the best exercises you can do and well done for cutting out processed white foods. Please keep me informed of your progress: lots of love TX
Yum yum awesome filling and tasty, great for the lunch box
I’m a huge fan of your recipes really inspirational!can’t wait for my 80/20 book to arrive!