These Salmon Burgers are not only healthy because they have enough good quality protein and healthy omega-3 fatty acids, but they’re also easy to make and don’t take long. Just 20 minutes and THAT’S IT! Ten minutes to prepare and 10 minutes to cook. It doesn’t get better than that!.
I love having a variety of ways to get a lot of protein. This tasty burger is a great way to change things up, and I think you’ll fall in love with them too!
I also paired these homemade salmon burgers with a deliciously creamy lemon dill sauce. It’s so good that I could eat it by itself!.
These burgers go well with a salad, air-fried green beans, or roasted potatoes to make a full meal. Seriously can’t hype these up enough! Bottom line: you HAVE to try them!.
Salmon burgers have become increasingly popular in recent years as a healthier alternative to traditional beef burgers But are salmon burgers really as healthy as they seem? I decided to dig deeper into the nutrition of salmon burgers to find out.
An Overview of Salmon Nutrition
Salmon is well known as a nutritional powerhouse. Here are some of the main health benefits associated with salmon:
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High-Quality Protein – Salmon contains about 20g of protein per 3. 5 ounce serving. Salmon’s protein is complete, which means it has all the amino acids our bodies need.
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Omega-3 Fatty Acids – Salmon is one of the best sources of anti-inflammatory omega-3s. Omega-3s support heart health, brain function, fetal development, and more.
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Vitamin D – Salmon is naturally high in vitamin D which supports bone health and immune function Many people are deficient in this important vitamin
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B Vitamins – Salmon provides B vitamins including niacin, riboflavin, thiamin, vitamin B6, and vitamin B12 B vitamins help convert food into energy
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Potassium – Salmon contains this essential mineral that supports nerve signaling, muscle contraction, and heart health.
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Selenium – This antioxidant mineral found in salmon helps regulate thyroid function and protect cells from damage.
Evaluating the Healthiness of Salmon Burgers
Now that we know salmon itself packs a nutritional punch, let’s evaluate whether salmon burgers provide the same benefits. Here are a few key factors that determine the health profile of salmon burgers:
Ingredients
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Salmon Type – Wild-caught salmon tends to be more nutritious than farmed. Look for Alaskan salmon.
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Fillers – Some commercial burgers add fillers like breadcrumbs, eggs, and mayo. Check the label.
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Seasonings – Burgers seasoned with fresh herbs and spices are healthiest. Avoid sugary sauces.
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Add-ins – Extra ingredients like cheese and bacon add excess calories and fat. Keep burgers simple.
Preparation Method
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Cooking Method – Grilled, broiled, or baked salmon burgers are healthiest. Avoid frying which adds extra fat and calories.
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Doneness – Salmon burgers should be cooked to an internal temperature of 125-130°F to avoid overcooking.
Serving Suggestions
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Bun – If reducing carbs, serve in lettuce wraps or alone. Whole grain buns are a healthier choice.
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Condiments – Limit high-calorie sauces, instead use salsa, guacamole, or hummus.
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Sides – Pair with a salad or roasted veggies instead of fries for a more balanced meal.
How to Make Your Own Healthy Salmon Burgers
Making salmon burgers at home allows you to control the ingredients and preparation method. Here’s a simple recipe:
Ingredients
- 1 lb wild-caught salmon, chopped
- 1/4 cup whole wheat breadcrumbs
- 1 egg
- 1 tbsp olive oil
- 1/4 cup diced onion
- 1 tbsp minced garlic
- 2 tbsp fresh parsley
- 1 tsp chili powder
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
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In a large bowl, combine chopped salmon, breadcrumbs, egg, onion, garlic, parsley, chili powder, salt and pepper.
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Form mixture into 4 equal patties, about 1/2 inch thick.
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In a skillet over medium-high heat, warm olive oil. Cook patties 3-4 minutes per side until browned and salmon reaches 125°F internally.
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Serve on whole wheat buns with desired toppings like lettuce, tomato, and avocado.
The Bottom Line
So, are salmon burgers actually healthy? The answer is yes, salmon burgers can be a nutritious choice when made with simple whole food ingredients. Salmon provides high-quality protein and omega-3s, while other fresh ingredients boost flavor and nutrients.
Stick to wild-caught salmon and avoid heavily processed varieties or unnecessary add-ins. Grill or bake instead of pan-frying. Keep the preparation method simple and you can enjoy a satisfying salmon burger that delivers significant health benefits. Just be mindful of any sauces and condiments you add on top.
Overall, swapping beef burgers for homemade salmon burgers is an easy way to incorporate more fish into your diet and take advantage of salmon’s stellar nutritional profile. Give healthy salmon burgers a try soon and enjoy the tasty benefits!
FAQ: Healthy Salmon Burgers
For best results, you’ll want to cook your salmon patties until they reach about 130ºF (54ºC).
Why You’ll Love This Healthy Salmon Burger Recipe
- Great for a busy weeknight or making ahead of time for lunches!
- It only takes 20 minutes to make, with 10 minutes to prepare and 10 minutes to bake.
- A great way to get heart healthy omega-3s.
- Seriously so fresh and stuffed with flavorful ingredients!
- When paired with my tasty lemon dill sauce, they should be against the law. Seriously the best flavor!! .
- Everyone will love them! I haven’t met anyone who doesn’t like them!
- Fresh Salmon—I used Atlantic Salmon, but you could use wild salmon instead if you like.
- Dijon mustard
- Shallots
- Herbs – I used fresh cilantro, parsley, and fresh dill. Use your favorite!.
- Seasonings – Grab some salt, black pepper, paprika, and dill.
- Breadcrumbs – use gluten-free if needed.
- Olive oil
- Mayo – I used light mayo.
- Greek yogurt – I used plain, nonfat Greek yogurt.
- Lemon – for the juice and zest.
- Buns of choice – I love brioche or ciabatta. Use gluten-free if needed! .
- If you had to pick, I’d say tomato, red onion, and butter leaf lettuce.
Even though the full recipe is below, let me walk you through the steps so you know what to expect when you make it!
1. Remove the skin from the fish. Cut the salmon fillet into 1-inch pieces. Then add salmon cubes, Dijon mustard, shallots, fresh herbs, salt, pepper, and paprika to a food processor. Pulse and scrape down sides until mixed together well. There should be some small chunks left. Do not overly puree.
2. Transfer the salmon mixture to a medium-sized bowl and add the breadcrumbs.
3. Mix with a spatula until combined.
4. Evenly divide the salmon burger mixture into four portions, about 4-oz. each. Then, shape into patties.
Cook on the Stovetop: Heat a grill pan, large cast iron, or nonstick skillet over medium-high heat. Evenly grease the surface of the pan with the olive oil. Once the pan is shiny, add the patties. Cook until golden brown, about 3 to 4 minutes. Flip and cook for another 2 to 4 minutes or until cooked to liking.
Cook on the Grill: Heat grill over medium heat. Oil the grill grates. Once hot, add the patties. Cover and cook until char marks appear, about 3 to 4 minutes. Flip and cook for another 2 to 4 minutes or until cooked to liking. Right before serving, grill the hamburger buns cut-side down for 2-3 minutes. Add 1 tablespoon of lemon dill sauce to each toasted bottom bun. Top with a salmon patty, tomato, onion, and lettuce.
5. In a small bowl, add all the ingredients for the Lemon Dill Sauce.
SALMON BURGER | easy canned salmon recipe
Are salmon burgers healthy?
These succulent Salmon Burgers are among the healthiest and most delicious burgers you’ll ever eat! They’re made with fresh (not canned) salmon and without added breadcrumbs or eggs. It’s pure salmon goodness, all the way. WANT TO SAVE THIS RECIPE? Enter your email below to save this recipe to your free Well Plated recipe box. Verifying Failure!
Is eating salmon beneficial?
Salmon is beneficial for health and is part of a healthy and balanced diet. Salmon has vitamin D, healthy fats, calcium, selenium, iodine, iron, phosphorus, magnesium, and protein.
What makes a good salmon burger?
Lemon Juice. A squeeze of lemon juice brightens everything up and helps these burgers taste their best. Ginger. An overlooked companion flavor to salmon is ginger. Ginger adds great balance to almost any fish. Ginger all-out stars in this Soy Ginger Salmon, while the ginger in these salmon burgers is more complementary than robust.
How do you eat a salmon burger?
Top your burger with extra veggies like fresh, juicy tomato slices and/or sliced red onion. Add caramelized or pickled onions for a different flavor. Once you’ve got your salmon patties cooked, you can serve them several different ways. On a bun, burger style. Add arugula or another fresh green and any other favorite burger toppings.
Do salmon burgers need to be refrigerated?
Enjoy! Nutrition facts are for the salmon patties only. Allow 30 minutes of inactive time for the salmon burger mixture to chill in the fridge. This is important, as it keeps them from falling apart as you cook them. Use the breadcrumbs only to coat the salmon patties before cooking.
What to serve with salmon burgers?
Here’s what we’d serve with these tasty salmon burgers to make them a meal: Potato wedges or fries: Keep it simple with sweet potato wedges, potato wedges, or frozen fries. Easy green salad: Go for a salad recipe like arugula salad, chopped salad, goat cheese salad, Caesar salad, or kale salad.