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    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

    INGREDIENTS:

    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)

    INSTRUCTIONS:

    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!

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    5 Comments

    1. Meal Makeover Mom Janice said on March 20th, 2010

      I love salmon burgers and they are so easy to make. Costco sells a 6-pack of wild salmon so it’s a good budget-friendly meal as well. Thanks for the interesting posts, Andy!

    2. Kathy R. said on March 21st, 2010

      Could these be done on the grill? Would it be as healthy?

    3. Marianne said on March 21st, 2010

      My mom makes a salmon loaf (think meatloaf, with salmon) that is really good. We make it from canned sockeye salmon. Used to use the stuff my uncle caught and canned himself, but the store bought canned salmon works wonders as well. It’s pretty similar to that salmon burger recipe :)

    4. Andy Bellatti said on March 22nd, 2010

      I don’t see why not. I’m sure they would turn out delicious!

    5. Kristin said on March 22nd, 2010

      Awesome! Thanks so much for posting this. I love finding new food blogs to read, and coincidentally, I just bought a bunch of canned salmon at Costco and was wondering what I would make with it. I have made salmon patties plenty of times, but always cooked them in oil. And although I’ve added oats to meatballs, I never thought about putting them in salmon patties. Can’t wait to try this!

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