Fish and Shellfish: Fish Dishes: 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.

Author: Fruits & Veggies More Matters (My Plate) - http://www.fruitsandveggiesmorematters.org/
Date: September 06, 2012

Serves: 4 person(s)
Yield: 4 x burgers & fries

Preparation Time: 20 mins
Cooking Time: 40 mins

Ingredients:

    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 425F.

    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.

Nutritional Information
(Per Serving)

Calories:493 cals
Kilojoules:2,060 kJ
Fat:12.8 g
Carbohydrates:53.8 g
Protein:40.4 g
Cholesterol:73.0 mg
Sodium:704 mg
Saturated Fat:1.6 g
Fiber:7.6 g
Calcium:148.0 mg
Total Sugars:11.9 g

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