Use small amounts of high-quality protein to make burgers, burritos, quesadillas, and stews tasty and satisfying. (This recipe calls for wild salmon, which offers health-promoting omega-3 fatty acids and has less worrisome toxins and PCBs than farmed salmon.) The salmon burger contains about ten fewer grams of fat than the traditional beef burger. You can cook one up in less than six minutes.
Servings: Serves 4
Ingredients 1 pound skinless wild salmon fillet1 tablespoon Dijon mustard1 tablespoon reduced-fat mayonnaise1 tablespoon chopped fresh chives1 tablespoon soy sauce1 teaspoon Asian sesame oil1/4 teaspoon salt1/8 teaspoon freshly ground pepper1/3 cup sesame seeds2 teaspoons peanut oil4 whole wheat buns4 slices tomato1 1/2 cups baby greens
Remove and discard any bones from salmon, then cut into 1-inch pieces. In a food processor, pulse salmon just until finely chopped (do not overprocess). Transfer salmon to a medium bowl. Add mustard, mayonnaise, chives, soy sauce, sesame oil, salt, and pepper; stir to combine. Form mixture into four 3 1/2-inch patties. Generously sprinkle one side of each patty with sesame seeds.
Brush peanut oil over bottom of a large nonstick skillet to coat evenly. Place skillet over medium-high heat. Place burgers, seed side down, in skillet; cook until sesame seeds brown lightly, 2 to 3 minutes, reducing heat slightly if necessary. With a spatula, gently turn burgers over and cook just until opaque in the center, about 3 minutes.
Transfer salmon burgers to buns, and top with tomato slices and greens.
Per serving (with bun): 346 calories (47% from fat); 18 g fat (2.5 g saturated, 7 g monounsaturated, 8.5 g polyunsaturated); 20 g protein; 20 g carbohydrates; 4 g fiber; 60 mg cholesterol; 142 mg calcium