Surprisingly simple to prepare, this colorful fish meal contains lots of healthy omega-3-fats and calcium!
Author: Fruits & Veggies More Matters (My Plate) - http://www.fruitsandveggiesmorematters.org/
Serves: 4 person(s)
Preparation Time: 20 mins
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
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.
Ingredient suggestion is not included in the nutritional analysis.
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