Summertime usually means lots of barbecues - typically filled with hot dogs, greasy chips, and burgers doused in cheese and mayonnaise. We've created this salmon burgers recipe as the perfect alternative to the standard barbecue menu. The salmon is juicy, flavorful and accompanied by a garlicky, creamy sauce. You won't miss any of the classic treats once you try this salmon burgers recipe, a fun way to get some great nutrition.
Eat Salmon Burgers for DHA and EHA Content We often hear that we should be eating more fish, but few of us actually get the 2-3 weekly servings recommended. We love these salmon burgers because you can easily freeze the patties and pop them into a pan for a quick dinner. Eating salmon adds a healthy dose of protein, which is the building block of our muscles and hormones. It also helps keep us satiated for longer. The fish is full of micronutrients like B vitamins and potassium.
Most importantly, salmon is an excellent source of omega-3s, which are typically under-consumed in the modern American diet. The omega-3s found in salmon (and other oily fishes) are called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You've probably seen supplements with these two names advertised - and for good reason, as they contribute to many functions throughout our body. Cultures in which the cuisine features regular fish consumption tend to have significantly lower rates of heart disease and high blood pressure. EHA and DHA are also crucial for brain function - improving memory, preventing depression, and lowering the risk for Alzheimer's disease.
Choose Healthier Bread Products Traditional wheat products like white flour and breadcrumbs can trigger weight gain, blood sugar issues and inflammation throughout the body. For this salmon burger recipe, we've replaced breadcrumbs with almond flour, which is made by grinding almonds into a powder. Almonds add heart-healthy fats and additional protein as well.
We've also suggested choosing sprouted or gluten-free buns. Sprouted wheat is healthier than whole wheat because it is more digestible. All grains contain phytic acid, which protects the plant but also inhibits our ability to absorb the nutrients. Sprouted bread products are less processed, so they also retain more of their nutrients. If you want an even lighter option, these patties are just as delicious served in a lettuce wrap.
Step 1: Make sauce. Remove stems from basil. Remove skin and pit from the avocado. Juice lemon. Add all ingredients to a blender and blend until smooth. If the sauce is too thick, you can add water slowly to thin it out. Set sauce aside.
Step 2: Remove skin from the salmon and cut into smaller chunks. Peel the onion and cut in half, setting one half aside. Cut jalapeño in half lengthwise and remove seeds, setting one half aside. Add all burger ingredients to a food processor and pulse until fully minced and combined.
Step 3: Divide salmon mixture into four equal portions. Mold each portion into a burger patty. Heat one tablespoon of olive oil over medium heat in a non-stick pan. Cook for 4-5 minutes on each side, or until golden brown and cooked through.
Step 4: Serve salmon immediately with thick slices of red onion, your avocado sauce, and buns or butter lettuce to wrap.