Healthy Alaska Salmon Burgers

There are so many health benefits to eating salmon, that I try to add it to the menu at least once a week with salmon burgers topping our list of favorite meals.

Research shows this fish is rich in omega-3 fatty acids. These acids are proving to be great for your heart and brain. Omega-3 fatty acids also appear to benefit your blood pressure (for me that’s a huge benefit), inhibit cancer and help people with arthritis.

The problem is that fresh wild salmon can be expensive, so I did a bit of research regarding the benefits of canned versus fresh. I couldn’t find one reason not to use canned. According to Diabetic Gourmet Magazine you’ll want to buy wild and not farmed, often called “Atlantic Salmon.” Farmed salmon can have high levels of PCBs, dioxins and pesticides, according to an environmental advocacy group, Environmental Defense. Not something I want to eat. If you are really brave, you can buy it with bones and really boost the nutrition of your meal.

This particular mealtime I decided to try these patties from alaskaseafood.org. They were fantastic!

I put my husbands on a sliced whole wheat roll to make a burger. I omitted the butter in favor of cooking spray and a non-stick pan. Crusty and golden on the outside and creamy, yummy salmon on the inside. Well worth a try.

Alaskan Salmon Burgers

Serves 4

Light Alaska Salmon Patties

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Ingredients

• 1 can (14.75 oz.) or 2 cans (7.5 oz. each) traditional pack Alaska salmon OR 2 cans or pouches (6 to 7.1 oz. each) skinless, boneless salmon, drained and chunked - I used canned in water, although I imaged canned in it's own oil would be really boost the Omega-3 fatty acids
• 1/4 cup plus 2 Tablespoons fat-free or low-fat mayonnaise, divided
• 1/4 cup dry bread crumbs
• 1/4 cup chopped green onions
• 1 egg white
• 1 Tablespoon lemon juice
• 1 teaspoon Cajun, Creole or blackened seasoning mix or seasoned salt
• 2 teaspoons margarine or butter
• 1 teaspoon Dijon-style mustard
• Lemon wedges

Instructions

1. In a medium bowl, combine salmon, 1/4 cup mayonnaise, bread crumbs, green onions, egg white, lemon juice and seasoning. Mix well; shape into four 1/2-inch thick patties. Melt margarine in a large nonstick skillet over medium heat until hot. Add salmon croquettes; cook 3 to 4 minutes per side or until golden brown. Meanwhile, combine remaining 2 tablespoons mayonnaise and mustard. Serve sauce and lemon wedges with croquettes.
2. Baked Version: Place patties on spray-coated baking sheet. Bake at 425° for 15 minutes, turning after 8 minutes.

6.6.15

http://motherrimmy.com/light-alaska-salmon-croquettes/

Nutrition Information

Nutrients per serving: 214 calories, 9g total fat, 3g saturated fat, 37% of calories from fat, 63mg cholesterol, 23g protein, 11g carbohydrate, .4g fiber, 978mg sodium, 244mg calcium and 1.8g omega-3 fatty acids.

Old Weight Watchers Points 5