I 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):
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!