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:

1. Preheat oven to 425 °F.
2. Wash and scrub sweet potatoes and slice them into wedges, length-wise. In a large bowl, toss potato wedges with canola oil and seasoning.
3. Spread potato wedges on a baking sheet and roast in the oven, turning occasionally, until tender and golden brown, about 30-40 minutes.
4. While sweet potatoes are roasting, prepare salmon burgers. Drain salmon; place in a medium mixing bowl and flake it out of the can.
5. Fold in green onions and red pepper, crushed crackers, lemon juice, egg whites and yogurt.
6. Shape into 4 patties. Coat a large nonstick skillet lightly with cooking spray; heat.
7. Cook salmon burgers until golden brown, on medium to medium-low heat and turn while cooking until other side is golden brown.
8. 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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