White, fiberless flour. A slab of artery-clogging beef. Two slices of sodium-laden processed cheese. One tomato slice. Iceberg lettuce.
Those are the components that come to most people’s mind when they hear the word “burger.”
Well, it’s time to expand that vision. As you know, part of this blog’s mission is to make healthy eating enjoyable and palatable.
With that in mind, next time you’re in the mood for a hamburger or a fast food fish sandwich, opt for this ridiculously quick (don’t give me the “I don’t have time!” excuse) and easy substitute that provides Omega-3 fatty acids, plenty of fiber, and lots of taste… at a lower cost!
WHAT YOU NEED:
- 1 frozen salmon burger patty (see recommendation below)
- 1 whole grain hamburger bun (see recommendation below)
- 1 tablespoon chopped onions (optional)
- 2 teaspoons mayonnaise (regular, light, or canola-oil based, your choice)
- 1 lemon wedge
- dill (for seasoning)
Salmon burger recommendation: My two favorite brands are WorldCatch and Wild Grill. Both are made from wild Pacific salmon, and provide no more than 110 calories and 400 milligrams of sodium per patty. You can find them at health food stores, Whole Foods, and even Sam’s Club.
Whole grain hamburger bun recommendation: My absolute favorite bun is the Food for Life sprouted sesame hamburger buns. Not only do they obtain the perfect texture when lightly toasted, they also each provide 6 grams of fiber and 9 grams of protein. You can get them at Whole Foods, Trader Joe’s, or your local health food store.
All you need to do is spray a small pan with cooking spray, cook the patty to your liking, toast the hamburger bun, and then top the patty with onions, mayonnaise, freshly squeezed lemon juice, and dill.
I’ll assume you have onions, mayonnaise, and dill in your kitchen already, so the basic cost of this burger (the salmon patty and the buns), with tax, adds up to $2.48 per burger.
Now, let’s take a look at some fun comparisons. This salmon burger…
- is 65 cents cheaper than McDonald’s Filet O Fish and Burger King’s Big Fish Sandwich.
- contains 800% more heart-healthy Omega-3 fatty acids than McDonald’s or Burger King’s fish burgers
- adds up to 330 calories (versus McDonald’s 380 and Burger King’s 650)
- provides 6 grams of fiber (100% more than Burger King’s and 200% more than McDonald’s)
- contains 29 grams of protein (14 more grams thanMcDonald’s and 5 more grams than Burger King’s)
- adds up to 1.5 grams of saturated fat (2 fewer grams than McDonald’s, 4.5 fewer grams than Burger King’s)
Who says healthy eating is expensive and laborious?