Salmon Burgers with Yogurt-Dill Sauce
Nice to write again. My husband and I have been dieting, hence, no posts. However as usual, when I find something really good, easy + fast to prepare, I share.
In the hopes to lose the pounds we gained over the holidays (and simply from making bad choices at dinner – and bad snacking….Gouda cheese curds, anyone??), we bought this cookbook called “Everyday Food, Light”. It contains only recipes that are below 500 calories. I was half expecting it to be filled with recipes that taste as bland as the paper they are printed on. However, to my surprise I found a few winners and I am happy to report that both my husband and I have succeeded in loosing some weight! (Without exercise – which is nothing to be proud of really but somehow we still are 🙂
These recipes are from the kitchens of Martha Stewart Living. They obviously know what they’re talking about.
I don’t know if you’re like me but I LOVE cheese and I LOVE good olive oil. I tend to be over generous with both. I read somewhere never to eye-ball the quantity of olive oil you use because although its excellent for your health, it can sometimes be as high as 14g of fat per tablespoon! In this book, they use little oil and cheese but at least it’s still there. I also appreciate that this book also doesn’t promote over-processed or “fake” ingredients such as cooking spray. (If it does, I haven’t seen it yet.)
My favorite recipe so far is the above mentioned salmon burgers. They are only 332 calories and are so delicious and pretty that they even made the cover.
I know my dad reads my blog and he hates yogurt. HATES it. He wouldn’t make these just because “yogurt” is in the title! Don’t fret! If you’re not a yogurt lover or are lactose intolerant, these are sooo good and so moist that you can eat them plain. Also, see my flavor variations below.
Serves 4 , Prep time 10 min, Total time 20 mins
1 pound of skinless salmon fillet, finely diced
1 tbsp minced prepared horseradish
1/2 tsp of grated lemon zest plus 1 tbsp of fresh lemon juice (I put way more zest , cause I love it)
1 large egg, beaten
3 scallions (green onions), trimmed and thinly sliced
2 tbsp of dried bread crumbs
coarse salt and pepper
1/2 cup of plain low-fat yogurt
1 tbsp of coarsely chopped fresh dill
4 whole-wheat hamburger buns, split and toasted (such as weight-watchers)
Heat oven on “Broil” setting and place rack 4 inches from heat.
In a medium bowl, combine salmon, horseradish, lemon zest and juice, egg, scallions, breadcrumbs, 1 tsp salt and 1/8 tsp of pepper. Mix gently with a fork or rubber spatula.
Form salmon mixture into four 3 1/2 by 1 inch patties. Place on a rimmed baking sheet covered with parchment (if you have). Note: They will feel more wet than minced meat burgers but its fine, the egg will bind them when cooked. (resist the urge to add more breadcrumbs)
Broil, without turning them, until browned on top and opaque throughout, 6 to 7 minutes.
Meanwhile, combine yogurt and dill in a small bowl; season with salt and pepper.
Serve burgers with yogurt-dill sauce and lettuce. (add a sliced pickle too ..mmmmm)
Careful cutting: To finely dice salmon without crushing it, start by thinly slicing the fillet with a sharp knife lengthwise, into strips, then crosswise. Also, I found that since my filets were still slightly frozen in the center, they were much easier to dice.
Variation for sauce: I added 1/4 tsp of garlic powder and another ingredient that would make my father cringe – 1 tsp of curry powder. (adjust to taste)
Instead of the yogurt sauce, you can use low-fat tzatziki or salsa , regular or even mango.
Salmon flavoring: When I want to make the patties even more flavourful, I add more green onion and more lemon zest.
Asian style is what I’m trying next. I’ll add a little soy, a drop of sesame oil, more green onion and some thinly sliced cucumber for garnish. (no yogurt sauce)
Last night I served them with crunchy steamed asparagus with a drizzle of olive oil, salt and pepper. Other times, I make a salad. In this book they have a fresh cucumber salad, great slaws and veggie side dishes.
Other recipes to enjoy from this book: Butternut squash with maple butter, Balsamic baked potatoes, Watercress and leek soup, Irish lamb stew, Eggplant rollatini, Cobb Salad, Baked gnocchi with Ricotta and Marinara , Leek bacon and pea Risotto (only 254 cal) and so many more!
Check this out for advice on how to eat light and more! http://marthamoments.blogspot.com/2012/01/everyday-food-light-review.html
I hope you try this recipe and enjoy it as much as we do.
Health note: Salmon is very high in essential Omega 3 fatty acids.
Health Benefits of Salmon
People who eat fish seem to be protected from a host of conditions. Some of this is probably due to the omega-3 fats, but there may be other benefits apart from this. The science isn’t clear yet as to all the reasons why eating fish (particularly fatty fish such as salmon) seems to be so darned good for us.
Omega-3 fats seem to primarily work through reducing inflammation in our bodies. Inflammation is turning out to be at the base of many health problems, including heart disease, diabetes, some types of cancers and arthritis. Omega-3’s also help prevent the blood clots which cause many strokes.
An exciting, fairly recent development is the realization that omega-3 fats have potential to help slow cognitive problems such as Alzheimer’s disease and age-related cognitive decline. Also, people who have sufficient levels of omega-3’s (especially as compared to omega-6 fats) seem to have less depression and suicide risk, as well as less aggression — in one study, giving prison inmates this type of fat (plus vitamins) reduced aggressive behavior by a third in a mere two weeks.