Salmon Burgers with Sweet Potato Oven Fries

Salmon Burgers with Sweet Potato Oven Fries

Surprisingly simple to prepare, this colorful fish meal contains lots of healthy omega-3-fats and calcium!

Per serving, if served separately: Salmon Burger, bun and lettuce/tomato: 350 cals, 9.2g fat, 27.6g carbs; Sweet Potato Fries (baked): 158 cals, 5.3g fat, 26.2g carbs.

Rating:

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Serves: 4 person(s) Change

Preparation Time: 20 mins
Cooking Time: 40 mins

Yield: 4 x burgers & fries

High-Fiber Recipe High-Calcium Recipe

Ingredients Convert to Metric

  • 4 large sweet potatoes or yams (for oven fries)
  • 1 1/2 Tbsp canola oil (for oven fries)
  • 1 Tbsp lemon pepper seasoning blend, such as Mrs. Dash (for oven fries)
  • 1 (14.75-oz) can pink or red salmon, bones removed *
  • 2 green onions, chopped
  • 1/2 cup chopped red bell pepper
  • 8 crackers, unsalted tops (saltine-like), crushed
  • 2 tsp lemon juice
  • 2 egg whites from 2 eggs, whisked
  • 2 Tbsp plain low-fat yogurt
  • 1/4 tsp ground black pepper
  • 1 cooking spray
  • 4 whole-wheat hamburger buns
  • 8 leaves of bibb lettuce
  • 2 medium tomatoes, sliced

Directions:

Place oven rack in center, heat oven to 425ºF.

OVEN FRIES: Wash and scrub sweet potatoes, slice into wedges, length-wise. In a large bowl, toss potato wedges with canola oil and lemon pepper seasoning. Spread on cookie sheet. Roast potatoes in the oven, turning occasionally, until tender and golden brown, about 30-40 minutes.

SALMON: While sweet potatoes are roasting, prepare salmon burgers. Drain and rinse the salmon; place in a medium mixing bowl and flake the salmon. Fold in green onions and bell pepper, crushed crackers, lemon juice, egg whites, and yogurt. Shape into 4 patties.

Coat large nonstick skillet lightly with cooking spray; heat. Cook salmon burgers until golden brown, turn, and continue cooking until other side is golden brown.

Serve burgers with sliced tomatoes and lettuce, and with Sweet Potato Oven Fries.

Variations:

* If preferred and for additional calcium, use canned salmon with bones in. (Optional: can mash bones in with other ingredients.)

Ingredient suggestion is not included in the nutritional analysis.

Thanks to Fruits & Veggies More Matters (My Plate) - http://www.fruitsandveggiesmorematters.org/