Salmon Burgers & Sweet Potato Fries
Oct 07, 2015
In celebration of National Seafood Month the Live Well Team wants you to meet your 2 servings of fish or seafood every week to promote a healthy heart!
Here is an easy seafood recipe that includes the recipe for one of your sides as well, so pair with a salad or fresh fruit and your meal is ready to eat!
Easy Salmon Burgers with Sweet Potato Fries
Preparation/Cook Time: 45 minutes Number of Servings: 4
Ingredients:
Sweet Potato Oven Fries
• 4 large sweet potatoes
• 1½ tbsp canola oil or olive oil
• 1 tbsp salt-free lemon pepper seasoning blend
Salmon Burgers
• 1 - 14.75-ounce can pink or red salmon
• 2 green onions, chopped
• ½ cup chopped red bell pepper
• 8 crackers, unsalted tops (saltine-like), crushed
• 2 tsp lemon juice
• Egg whites from 2 eggs, whisked
• 2 tbsp plain low-fat yogurt
• ¼ tsp ground black pepper
• Cooking spray
• 4 whole-wheat buns
• Bibb lettuce, 8 leaves
• 2 medium tomatoes, sliced
Directions:
- Preheat oven to 425 °F.
- Wash and scrub sweet potatoes and slice them into wedges, length-wise. In a large bowl, toss potato wedges with canola oil and seasoning.
- Spread potato wedges on a baking sheet and roast in the oven, turning occasionally, until tender and golden brown, about 30-40 minutes.
- While sweet potatoes are roasting, prepare salmon burgers. Drain salmon; place in a medium mixing bowl and flake it out of the can.
- Fold in green onions and red pepper, crushed crackers, lemon juice, egg whites and yogurt.
- Shape into 4 patties. Coat a large nonstick skillet lightly with cooking spray; heat.
- Cook salmon burgers until golden brown, on medium to medium-low heat and turn while cooking until other side is golden brown.
- Serve burgers with sliced tomatoes and lettuce, and sweet potato oven fries.
Tips:
- Serve with a side of fresh cut up fruit or steamed veggies like broccoli or cauliflower
- Add an 8oz glass of skim or reduced-fat milk and you will cover all basis of your plate!
- Diabetic-friendly tip: reduce the amount of carbohydrates by going bunless and serve the salmon burger on a bed of greens or use a “sandwich thin” like Arnolds Whole Wheat Sandwich Thins
Nutrition Facts (per serving; includes burger and fries):
Calories: 490 Protein: 25gm Total Carbohydrates: 69gm Fiber: 11gm
Total Fat: 14g Cholesterol: 45mg Sodium: 590mg
Recipe & Photo courtesy of Produce for Better Health Foundation & USDA MyPlate
Melanie Kluzek, Registered Dietitian for County Market
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