
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.
Ingredients
Salmon Patties
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
Lemon-Dill Spread
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
For Serving
6 (2½-inch) whole wheat buns, lightly
toasted
1 medium tomato,
sliced
½ cup thinly-sliced cucumbers
Directions
Before you begin: Wash your hands.
Cooking Notes
Nutrition Information
Serves 6
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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