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    Archive for the ‘salmon burgers’ Category

    Quick & Healthy Recipe: Baked Salmon Burgers

    Canned-SockeyeI eat seafood roughly once a month — mainly at sushi restaurants.  The biggest factor behind that frequency (or lack thereof) is the incongruous relationship between my kitchen and raw fish.

    I’m convinced supernatural powers have determined that no matter how beautiful and ecologically responsible a fillet I purchase, no matter how closely I follow a recipe, and no matter how wonderful my intentions, the finished product is in some way, shape, or form, a bit of a letdown.  Either that or I haven’t yet mastered the art of cooking fish.

    In any case, I was very pleased to find a super easy recipe for delicious baked salmon burgers over at my former New York University nutrition classmate Erica Neuman’s blog, Erica Miss America.

    Since Erica is gluten intolerant, her recipes utilize alternative grains creatively and are accessible to almost everyone!

    Added bonus about her baked salmon burgers?  They utilize canned salmon, which is usually wild (and, consequently, significantly  healthier and more nutritious).  If the wild salmon you purchase contains bones (which are soft and edible), it is also a great source of calcium.

    YIELDS: 6 – 8 patties


    15 oz (2 cans) of salmon, drained
    2 egg whites (Andy’s note: 4 Tablespoons, if using liquid egg whites)
    1 1/2 tbsp lemon juice
    1/2 cup ground oats (Andy’s notes: this refers to oats you grind up in a food processor.  You’ll need roughly 2/3 cup oats; if gluten intolerant, look for ones certified gluten-free)
    1/2 cup finely chopped celery
    1/4 cup chopped scallions, green & white parts included
    1 tbsp cilantro, chopped (Andy’s note: I used dill instead)


    Preheat oven to 450 F.

    Lightly grease a large baking sheet.

    Combine all ingredients in a large bowl. Divide the mixture into 6-8 patties.

    Baked for 15 minutes, then carefully turn the burgers over and bake for an additional 8 minutes.

    To prevent them from falling apart, let them rest for 10 minutes before serving.

    NUTRITIONAL INFORMATION (for 2 patties):

    255 calories
    1.7 grams saturated fat
    457 milligrams sodium
    1.5 grams fiber
    34 grams protein

    Excellent Source of: Calcium, magnesium, manganese, niacin, omega-3 fatty acids, phosphorus, selenium, vitamin B12, vitamin D

    Good Source of: Iron, riboflavin, thiamin

    PS: to increase fiber content, enjoy these burgers with a whole grain or sprouted whole grain bun, or accompany them with sauteed greens!


    A Burger Your Heart Will Love

    fb_world_catch_salmonWhite, 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!


    • 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?


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