Salmon burgers have become a popular alternative to traditional beef burgers, touted as a healthier choice. Walk through any grocery store freezer section and you’ll see dozens of varieties of frozen salmon burger options. But are these convenient frozen salmon patties really better for you than a beef burger? Let’s take a closer look at the pros and cons of frozen salmon burgers.
Why Salmon Burgers Are Healthy
Salmon is one of the healthiest fish you can eat. It’s packed with beneficial nutrients
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High-quality protein – A 4 ounce salmon burger patty contains about 20 grams of protein. Protein helps build muscle repairs tissues, and keeps you feeling full.
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Omega-3 fatty acids – Salmon is rich in anti-inflammatory omega-3s, which are good for your heart, brain, and joints.
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Vitamin D – Salmon is one of the few natural food sources of vitamin D which regulates calcium for strong bones.
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B vitamins – Salmon provides B vitamins like niacin, B12, and B6 which help convert food into energy.
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Potassium: This mineral is found in salmon and is needed to keep blood pressure in check and keep muscles from cramping.
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Selenium – This antioxidant mineral boosts immunity and thyroid health.
So nutritionally, salmon burgers have an edge over beef in many respects. But not all frozen salmon burgers are created equal…
Potential Drawbacks of Frozen Salmon Burgers
Even though salmon is very healthy, some of its health benefits can be lost when it is frozen and made into a quick meal:
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Added fillers – Many frozen patties bulk up on fillers like breadcrumbs, potato starch, soy protein, wheat, and other binders. This dilutes the omega-3 content.
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Excess sodium – Frozen patties often contain 500mg or more sodium per patty to help preserve shelf life. High sodium intake is linked to high blood pressure.
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Preservatives – Ingredients like sodium phosphates, sodium erythorbate, and sodium nitrite are commonly added to keep frozen burgers safe to eat for months. But they’re not natural.
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Cooking methods – Frying frozen salmon patties adds unnecessary calories and unhealthy fats compared to baking, grilling, or air frying.
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Lack of freshness – Frozen fish won’t have the same bright flavor as fresh salmon you just cooked. Certain nutrients also degrade over long freezer time.
So check those labels and ingredients lists carefully when shopping for frozen salmon burgers!
Tips for Choosing Healthy Frozen Salmon Burgers
If you want to enjoy the convenience of frozen salmon burgers without all the additives and processing, follow this advice:
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Seek out brands with short ingredient lists – Look for salmon as the first and main ingredient.
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Avoid burgers with a lot of fillers and preservatives.
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Check the sodium content and choose lower sodium options under 300mg per patty if possible.
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Look for burgers made with sustainably caught wild salmon for more omega-3s.
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Calculate the calories per patty and pick a sensible portion size for your needs.
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Bake, air fry or grill frozen patties instead of pan frying in oil.
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Select brands that use natural colors and flavors with recognizable ingredients.
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For maximum freshness, use frozen burgers within 3-4 months of purchase.
Healthy Homemade Salmon Burger Recipe
For the healthiest salmon burgers, make them at home where you control the ingredients. Here’s an easy homemade recipe:
Ingredients:
- 1 pound wild salmon fillet, skinned
- 1 egg
- 1⁄4 cup whole wheat panko breadcrumbs
- 1 tbsp olive oil mayonnaise
- 1 tbsp freshly chopped dill
- 1 tsp Dijon mustard
- 1 tsp lemon zest
- Salt and pepper to taste
Directions:
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Chop salmon into chunks and pulse in a food processor until ground but not completely smooth.
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In a bowl, mix together egg, breadcrumbs, mayonnaise, dill, mustard, lemon zest and salt/pepper.
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Add salmon and gently fold together until combined. Shape into 4 patties.
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Preheat oven to 400°F. Place patties on a lightly oiled baking sheet or pan.
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Bake for 12-15 minutes until cooked through and lightly browned.
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Serve on whole wheat buns with desired toppings like lettuce, tomato, and avocado.
Are Frozen Salmon Burgers Ultimately Healthy?
Frozen salmon burgers can be a nutritious choice if you read labels carefully, watch portions, and pick high quality products. For maximum health benefits, making homemade salmon burgers is ideal. In the end, salmon burgers made the right way are still a healthier alternative to most beef burgers. Moderation is key, along with variety in your diet and seafood choices. Enjoy those convenient frozen salmon patties, but mix in some fresh fish too!
Live long and prosper…in my freezer.
Not everyone has warm feelings about those two words, but I do. I grew up eating my moms salmon burgers, which were made from canned salmon, eggs, bread crumbs, onions, peppers, lemon zest — and pan fried until crispy-tender. Heaven. When I saw these Trident Alaskan Salmon Burgers on sale at Costco, I had to have them.
Unfortunately, THESE burgers are more like the fish version of a turkey burger. They kind of remind me of a vegan meat-substitute burger, even though this is definitely fish. Theyre nothing like the salmon-burger-heaven Id expected. More like salmon-burger-purgatory. Alas.
But in purgatory, there is still hope. Yes.
If you just want a generic meat patty that sort of tastes like fish, these will be perfect. The texture is dense, and firm — but not tough or unpleasantly chewy. Instead of distinct lumps of tender salmon, theres a tightly packed, reconstituted salmon puree. On the upside, these burgers aren’t filled with carbohydrate fillers. On the downside, they taste highly processed. On the OTHER upside (ooh were going up again!), these burgers are very juicy inside. But, “juicy” like a processed chunk of meat. Down we go.
The patty firmness is probably due to the Keta salmon. Keta salmon is not like other salmon. Not at all. Keta salmon is a lighter, firmer flesh — and a blander flavor. I buy Keta regularly, because its cheaper, but I enjoy it best if I pretend that it isnt salmon, because the taste and texture are so different from what my brain has pre-programmed as “salmon.” Keta just seems like a completely different animal.
Anyway. These meat-patties are a combination of Keta and pink salmon. Yes, this is WILD CAUGHT Atlantic salmon, says the label. Which is very good news. And we need good news. The patties are a consistent, smooth texture all the way through — like a hotdog. They have a slightly fishy taste and smell, but not much flavor. The first three ingredients are salmon, soybean oil, and water. The seasonings (onion, garlic, salt, etc. ) are only a ghostly whisper of flavor. Or maybe a ghost with laryngitis.
I chose the pan-fry method of cooking. I put some coconut oil in a skillet and cooked the burger for a few minutes on each side. It turned out pretty well. The meat browns nicely on the outside, and the fish-flesh-conglomerate stays moist inside. The burgers are quite structural and don’t fall apart or change shape during cooking. The label says you can also air fry, bake, or grill these burgers. Boil em, mash em, stick em in a stew!.
I ate mine on an artisanal roll with some lettuce and spicy mustard. As long as I pretended it was an unknown “meat-burger” with nothing to do with salmon or fishy goodness, it was tasty and satisfying. I will definitely eat all of the burgers in this package, but I doubt Ill buy this again.
Here’s a close-up of the frozen salmon burger. It’s a bit troubling that Trident had to add coloring to the fish patties to get them to look the pale pink color that they are. At least it is natural color, from beets and annatto.
Also, it seems odd that the burgers are “made from whole fillets” on the front of the bag. ” That definitely prepared my taste buds for a different quality and texture. This fish might have started out as a whole fillet, but got lost along the way, somehow.
Nutrition Facts in Trident Seafood Alaska Salmon Burgers
Nutrition-wise, these are pretty good. Each patty has a respectable 20 grams of protein, 9 grams of fat, and only 2 grams of carbs. The label says there are 1,410 mg Omega-3 per serving, which is fabulous! These are also Gluten Free.
Salmon burgers
FAQ
Are frozen salmon burgers good for you?
How healthy are trident salmon burgers?
Are salmon burgers healthy for weight loss?
Is frozen salmon healthy?
Are salmon burgers healthy?
4. Blue Circle Foods Original Salmon Burgers Salmon is another excellent source of those essential omega-3s, but we don’t always have the bandwidth to prepare a whole fillet. These sustainably-raised salmon burgers are a super convenient alternative — they’re perfectly portioned and take just ten minutes to make.
Is fresh salmon safe to eat?
Yes, salmon is a source of omega 3, the fatty acid is responsible for acting in the prevention of cardiovascular diseases, making the heart strong and healthy. Just be careful to analyze the supplier to make sure it doesn’t have any contamination.
Are Costco salmon burgers healthy?
Costco’s salmon burgers contain salmon, which is high in protein, low in saturated fat, and a great source of omega-3 fatty acids. Besides that, the other ingredients are seasonings like garlic powder, mustard powder, lemon juice, and white pepper, which are all healthy ingredients.
Can you cook salmon burgers from frozen?
Don’t shy away from your other vegetable toppings if you’re looking to optimize the nutritional value of this meal. Before you begin cooking your salmon burgers from frozen, preheat your air fryer to 400 F for 5 minutes. Keep your patties in the freezer during this time to avoid thawing them out before the cooking process begins.