Food Security and Sustainability
The frigid waters of places like Norway, Chile and Alaska are a natural environment for salmon, a rich source of heart-healthy omega-3 fatty acids. To fit seafood into your casual suppers, try this recipe for pan-fried salmon burgers complemented in a traditional way: with a Norwegian-inspired lemon-dill spread, tomato and cucumber slices, and served on hearty whole-wheat buns. Canned salmon is economical and nourishing, with the added benefit of calcium from the tiny edible bones ground during the canning process. For convenience, keep a can of salmon on hand.
1 (14¾-ounce) can unsalted sockeye or pink salmon, drained
¾ cup plain dried whole-wheat breadcrumbs, divided
1 medium green onion, chopped
2 teaspoons grated lemon peel
⅛ teaspoon freshly-ground black pepper
¼ cup reduced-fat mayonnaise
1 large egg, slightly beaten
1 tablespoon honey
2 tablespoons canola oil, or more if needed
½ cup plain reduced-fat Greek yogurt
2 tablespoons chopped fresh dill
1 tablespoon Dijon mustard
1 tablespoon freshly-squeezed lemon juice
1 clove garlic, minced
Salt, to taste
6 (2½-inch) whole wheat buns, lightly toasted
1 medium tomato, sliced
½ cup thinly-sliced cucumbers
Before you begin: Wash your hands.
- Coarsely flake the salmon into a medium bowl. Add ¼ cup breadcrumbs, green onion, lemon peel and pepper; mix. Set aside.
- Combine the mayonnaise, egg and honey in a small bowl; mix into the salmon mixture.
- Form salmon mixture into six ½-inch thick patties. Put the remaining ½ cup breadcrumbs on a plate; coat the salmon patties well with the crumbs, firmly shaping them so the patties are compact. Refrigerate, covered, for at least 1 hour to firm the salmon patties.
- Meanwhile, prepare the lemon-dill spread. Combine yogurt, dill, mustard, lemon juice, garlic and salt in a small bowl; blend well. Cover; chill until ready to assemble the salmon sliders.
- Heat oil in a 10-inch non-stick skillet on medium heat. Cook the salmon patties for about 5 to 6 minutes on each side, turning gently; cook until golden brown.
- To assemble salmon sliders, cover the insides of the toasted buns with lemon-dill spread. Arrange the salmon patties, tomato and cucumbers on top.
- As an alternative cooking method, cook the salmon patties in a 350°F oven. Place the patties on a baking sheet, coated with cooking spray. Cook for about 8 minutes per side, turning gently, until golden brown.
Calories: 360; Calories from fat: 160; Total fat: 18g; Saturated fat: 3g; Trans fat: 0g; Cholesterol: 55mg; Sodium: 380mg; Total carbohydrate: 32g; Dietary fiber: 4g; Sugars: 8g; Protein: 19g
Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.
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