Provencal Salmon Burgers Recipe

Our salmon burgers (packed with omega-3s!) get a whole lot of pizzazz with herbes de Provence, capers, olives and Dijon, then cool down under their low-fat cucumber yogurt sauce. Oh, and the whole dish takes just 10 minutes!

Photo: Edward Pond

By Diane Welland MS, RD

Serves: 4
Hands-on time: 5 minutes
Total time: 10 minutes

INGREDIENTS:

• 3 cups each cauliflower and broccoli florets (1 lb total)
• 1 tsp lemon zest
• 1 lb salmon fillets, skin and bones removed, cut into chunks
• 1 egg white
• 3/4 tsp herbes de Provence
• 5 Kalamata olives, chopped
• 1 tbsp chopped capers
• 1 tbsp finely chopped red onion
• 2 tsp Dijon mustard
• Olive oil cooking spray
• 4 whole-wheat buns
• Green leaf lettuce, torn, optional

CUCUMBER YOGURT SAUCE:

• 1/2 cucumber, peeled and seeded
• 1 cup nonfat plain Greek yogurt
• 1 crushed clove garlic
• 1 tsp fresh lemon juice

INSTRUCTIONS:

1. In a medium saucepot, bring 4 cups water to a boil. Add cauliflower and broccoli. Cook for 3 to 4 minutes, until tender but still firm. Remove vegetables from pot and toss with lemon zest; set aside.
2. In the bowl of a large food processor, combine salmon, egg white, herbes de Provence, olives, capers, onion and Dijon. Pulse 3 or 4 times, until mixed but salmon is still chunky. Remove and form mixture into 4 4-oz patties; set aside.
3. Prepare Cucumber Yogurt Sauce: Grate cucumber over a cheesecloth or clean towel. Wrap up cheesecloth or towel and squeeze tightly until all liquid is removed from cucumber. In a medium bowl, combine cucumber, yogurt, garlic and lemon juice; mix well.
4. Heat a medium sauté pan on medium-high and mist with cooking spray. Place salmon patties in pan, mist tops with cooking spray and cook for 4 to 5 minutes per side.
5. To assemble burgers, place each salmon patty in 1 bun and top with 1/4 cup Cucumber Yogurt Sauce. Add lettuce to burger, if desired. Serve with 1 cup broccoli-cauliflower mixture.

Nutrients per serving (1 salmon burger and 1 cup broccoli-cauliflower mixture): Calories: 372, Total Fat: 12 g, Sat. Fat: 2 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 4 g, Omega-3s: 2,110 mg, Omega-6s: 1,400 mg, Carbs: 32 g, Fiber: 7 g, Sugars: 6 g, Protein: 34 g, Sodium: 652 mg, Cholesterol: 69 m
g