Healthy Salmon Burgers and Mango Slaw

Posted on 06-23-2017 by KJ in CFM

Enjoy!!
Healthy Salmon Burger Recipe

Healthy Salmon Burger Recipe

Ingredients

  • 1/2 cup red lentils, uncooked
  • 3/4 cup water
  • 2 lbs salmon fillets, cubed*
  • 1 medium onion, cubed
  • 2 large garlic cloves
  • 1 egg, large
  • 2 tbsp Dijon mustard
  • 3 tbsp parsley, finely chopped
  • 1 tsp salt
  • 1/4 tsp black pepper, ground
  • 2 tbsp coconut or avocado oil
  • 10 whole wheat burger buns and/or lettuce leaves (I used Food for Life)

Directions

    1. In a small pot, add lentils and water, cover and bring to a boil. Reduce heat to low and cook for 10-12 minutes or until water has evaporated. Set aside.
    2. In the meanwhile, add salmon to a food processor and pulse a few times until it has a finely chopped texture. Do not over process into fine mush. Transfer to a large bowl.
    3. Add onion and garlic to a food processor and process until finely chopped, stopping and scraping the sides of the bowl. Transfer to a bowl with salmon along with cooked lentils, egg, Dijon mustard, parsley, salt and pepper, and mix well.
    4. Preheat large non-stick skillet on medium heat and swirl about 1 tbsp of oil to coat. Pack 1/2 cup measuring cup with salmon mixture, using your hands form into a patty and place carefully on a skillet. Add as many patties as skillet can fit and cook for 8 minutes or until white edges appear. Carefully flip and cook for another 5 minutes. Repeat with remaining mixture, cooking in batches and adding more oil.
    5. In the meanwhile, prepare Mango Slaw. To serve, place hot salmon patty on a warmed up bun or lettuce leaves (my choice) and top with slaw.
Storage Instructions: Refrigerate salmon patties in a glass airtight containerfor up to 3 days or freeze for up to 3-4 months.

Notes

*I used sockeye salmon. Use any wild species like pink (the cheapest one), coho, spring etc. Avoid farmed (Atlantic) salmon.

Nutritional Info – Salmon Patty Only

Servings Per Recipe: 10

Amount Per Serving = 1 patty:
Calories: 208.7
Total Fat: 11.5 g
Cholesterol: 74.8 mg
Sodium: 356.3 mg
Total Carbs: 5.2 g
Dietary Fiber: 2.0 g
Protein: 21.5 g

 

Mango Slaw

Mango Slaw

Ingredients

  • 1 lb white cabbage, finely shredded
  • 1 large ripe mango, pitted & diced
  • 3 tbsp basil or cilantro, finely chopped
  • 1 tbsp white vinegar
  • 1/2 tsp salt

Directions

    1. In a large bowl, add all ingredients and gently toss to combine.
Storage Instructions: Refrigerate in an airtight glass container for up to 2 days.

Notes

Can be prepared up to 24 – 36 hours in advance. Double the recipe if serving more than 4 people. Enough as a side for up to 10 burgers.

Nutritional Info

Servings Per Recipe: 8

Amount Per Serving = 1/2 cup:
Calories: 38.2
Total Fat: 0.1 g
Cholesterol: 0.0 mg
Sodium: 151.6 mg
Total Carbs: 8.2 g
Sugars: 7 g
Dietary Fiber: 2.0 g
Protein: 1.0 g