Swap usual ground beef for heart-healthy omega-3-rich salmon for a nutritious and tasty meal
Want a yummy, nutritious meal that’s ready in under 30 minutes? Swap your usual ground beef for these omega-3-rich salmon burgers—packed with flavor and heart-healthy benefits.
As a child, fish wasn’t exactly my favorite food. Aside from the occasional tuna casserole or sandwich, I steered clear of it. Fast forward to today, and as a registered dietitian (and perhaps a bit wiser), I’ve come to understand and appreciate the incredible health benefits of fatty fish, particularly salmon. Salmon is a staple on my family’s menu, appearing at least once or twice a week.
This recipe for Simple Salmon Burgers comes straight from my book, The Prediabetes Action Plan and Cookbook, where I’ve compiled 75 recipes to make healthy eating delicious and achievable—whether you have prediabetes or not. But I had to share this recipe here because it’s quick, versatile, affordable, and the perfect go-to for busy weeknights.
If you’re hesitant about eating seafood, this recipe is a must-try. These burgers are bursting with flavor, yet they don’t have that “fishy” taste that sometimes turns people off. Salmon is one of the most nutrient-dense foods you can include in your diet. Here’s why:
Why Salmon Should Be on Your Plate:
- Rich in Omega-3 Fatty Acids: Omega-3s have been making headlines for their remarkable health benefits. These fats are essential for reducing heart disease risk, promoting joint health, and even supporting neurological development in babies. Atlantic salmon, in particular, boasts a whopping 1.9 grams of omega-3s per 2-ounce fillet.
- Protein Powerhouse: Salmon is loaded with high-quality protein—22-25 grams per 3.5-ounce serving. Protein helps maintain muscle mass, supports bone health, and is particularly important as we age.
- Selenium Superfood: A 3-ounce portion of baked salmon provides 50% of your daily recommended selenium. This mineral is crucial for cognitive function, immune health, fertility, and thyroid support.
- Great for Weight Control: Thanks to its protein content, salmon helps keep you feeling full longer, which can reduce cravings and support weight management.
- Brain Booster: Known as a “brain food,” salmon is packed with DHA, an omega-3 fatty acid in oily fish. DHA protects neurons, reduces brain inflammation, aids neurotransmitter production, and is essential for efficient communication between brain cells.
Now that you know why salmon is a nutritional superstar, let’s dive into the recipe.
Salmon burgers make a quick and healthy dinner that’s bursting with flavor.
Simple Salmon Burgers
Ingredients
- 2 6-ounce cans boneless skinless salmon
- 1 large egg
- ½ cup whole-wheat bread crumbs
- 2 garlic cloves minced
- Juice of 1 lemon
- 1 tablespoon whole-grain or Dijon mustard
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 1 tablespoon extra virgin olive oil
- Optional: 4 whole-wheat hamburger buns
Instructions
- In a large bowl, stir together the salmon, egg, bread crumbs, garlic, lemon juice, mustard, salt, and pepper. Form the mixture into 4 patties.
- In a large skillet over medium-high heat, heat the olive oil.
- Add the patties and cook for 4 to 5 mintues per side, until golden brown.
- Serve on the buns with lettuce and tomato OR serve without a bun on top of a bed of mixed salad greens.
Notes
Tip: If you’re cutting carbs, skip the bun and serve your salmon patties over a bed of greens with a drizzle of vinegar and oil. For even more convenience, you can prep the burgers the night before and refrigerate them until you’re ready to cook.
By making these Simple Salmon Burgers, you’ll enjoy a delicious meal and fuel your body with some of the best nutrients for long-term health.
