Monday, April 8, 2013

Easy Salmon Burgers with Lemon Dill Sauce

Salmon burger with grilled broccoli, cauliflower, and grape tomatoes
Today was almost 60 degrees. For Vermonters in early spring, that means short sleeves and time to fire up the grill. I knew grilled veggies were a must, but I was struggling about what else to have. In the past I would have done BBQ chicken, but today was Meatless Monday and we are eating mostly vegetarian in our house now.

I had some sustainable canned salmon in the pantry, which easily solved my problem. The sustainable brands may be more expensive than Chicken of the Sea, but they fish sustainably (they do not over-fish an area), making it a better choice for the environment. I have been wanting to make salmon burgers for a while, but just haven't been able to get it together. These can be made with  items in commonly found in cupboards, a perfect meal for nights when fresh meats and produce are sparse.

The next time I make these I want to go for the gusto and use fresh salmon. I can only imagine that the flavors will be that much more delicious. If purchasing fresh salmon, buy a little extra so you can cut down on prep-tme. You can have baked or grilled salmon one night and use the leftovers for the burgers the next.

Easy Salmon Burgers with Lemon Dill Sauce
Serves 4

1 14 oz can of canned salmon (or 1 cup of cooked salmon)
1 tsp lemon juice
1 tsp reduced-sodium soy sauce
1 tsp chopped ginger
2 cloves chopped garlic
1/4 cup chopped onion
1/4 cup chopped red pepper
1/8 tsp black pepper
3/4 cup bread crumbs
1 egg
2 tsp flax meal

1. Mix the ingredients in a bowl.
2. Form into 4 patties.
3. Grill or pan-fry for 3-4 minutes on each side. Or bake for 25 minutes at 350 degrees.

Lemon Dill Sauce:
1/3 cup low-fat mayonnaise
1 tsp lemon juice
1/8 tsp dried dill
dash of cayenne pepper

Mix the ingredients in a small bowl.

Place on a burger bun or atop a mixed green salad. Top with sauce.

Nutrition Facts: 1 burger with 1 Tbsp lemon sauce
285 calories, 28 g protein, 17 g carbohydrates, 2 g fiber, 11 g fat, 260 mg sodium

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