When salmon is processed for canning, its bones become softened and edible, and a source of dietary calcium. Here, salmon is blended with oats (for body and soluble fiber) and grated fresh apple (for moistness, soluble fiber and a pleasing contrast to the rich salmon) to make burgers. The burger mixture is also seasoned with fresh herbs and “lite” teriyaki sauce. The “lite” on the label usually indicates that the sauce is about 50 percent lower in sodium than a standard teriyaki sauce.
Serving suggestion: You can serve the burgers simply on whole-grain rolls, with tomato slices and lettuce, or up the ante and top the burgers with red onion marmalade, tomatillo salsa or corn relish.
1 tablespoon light mayonnaise
1 tablespoon fresh lemon juice
⅓ cup quick-cooking oats
¼ cup chopped fresh basil
2 tablespoons chopped mint
2 scallions, thinly sliced
1 small apple, peeled and grated
1 can (14¾ ounces) sockeye salmon, not drained
3 tablespoons “lite” teriyaki sauce
1. In a large bowl, combine the mayonnaise and lemon juice. Add the oats, stirring until moistened.
2. Add the basil, mint, scallions and apple. Stir in the salmon and teriyaki sauce until evenly combined. Shape the burger mixture into four 1-inch thick patties.
3. Spray a large nonstick skillet with nonstick cooking spray. Cook the burgers over medium heat until brown and heated through, about 4 minutes per side. Makes 4 servings
per serving: 236 calories, 9.6g total fat (1.9g saturated), 47mg cholesterol, 2g dietary fiber, 14g carbohydrate, 23g protein, 831mg sodium.
From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.