Super (Simple) Salmon Burgers

These easy, tasty burgers combine some of my favourite foods: salmon, squash, oats and mustard (mustard is a food in my book). Ultra low in calories and carbs, they’re packed with fat-burning protein and omega-3s; heck, you could eat the batch in one sitting if you like. They may even rival my favourite Costco find: Trident Seafoods wild salmon burgers.            P.S. I haven’t yet made these with canned tuna, but I plan to, as I bet they’d taste great. For a vegan option, sub mashed cannellini beans for salmon.

Ingredients:

  • 1 213-g can wild salmon (no-salt variety preferred, e.g., Goldseal No-Salt Pacific Pink Salmon)
  • 1/2 cup cooked, mashed butternut squash or sweet potato
  • 1 Tbs whole grain mustard
  • 3 Tbs oat bran (or oats or bread crumbs)
  • 2 Tbs fresh chopped parsley, if you have it
  • Pepper and/or no-salt seasoning blend, to taste (e.g., Spike Salt-Free Magic)

Directions:

Preheat oven to 400F. In a bowl, combine ingredients. Shape into 4 patties and place on a lightly oiled baking sheet. Bake 10 minutes; flip; bake 10 minutes more. Alternatively, cook over medium heat in a lightly oiled non-stick skillet, about 3 minutes per side. Serve over shredded cabbage, rainbow coleslaw or salad greens; top with salsa, avocado or guacamole, hummus or more mustard!

Per burger: 99 calories, 4g fat (1g sat, 0g trans), 84mg sodium, 1g fibre, 0g sugar, 12g protein

Yes, I love mustard! (For a quick, light dressing, whisk mustard, oil and lemon juice; drizzle over burgers/salad.)

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Posted on January 19, 2012, in Breakfast and tagged , . Bookmark the permalink. Leave a comment.

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