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Salmon Burger with Creamy Mustard-Dill Sauce

August 01, 2016
Featured in: Food Rx, Dinner
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This salmon patty uses budget friendly canned salmon! Serve with a creamy mustard-dill sauce for a flavor punch.

This salmon patty uses budget friendly canned salmon! Serve with a creamy mustard-dill sauce for a flavor punch. 

by Rachael Hartley, RD/LD, CDE, CLT 

When you think burger, do you think of the meaty, greasy, juicy, cheese slathered and preferably bacon garnished variety?

Me too. 

There's nothing like a really, really good hamburger. My go-to is one from a local joint that's topped with pimento cheese, a fried green tomato and jalapeno (!!!) bacon. I mean, come on now.

Now, these salmon burgers are not that. But that's not to say these aren't absolutely, completely, 110% droolworthy. Ohhh trust me, they are! Spiked with briny capers, smoky grill seasoning and smothered in an addictive dill mustard sauce. You just might not want to down one with a side of fries on a Friday night along with a cold IPA. This is more of a nourishing weeknight main that makes even a simple side salad look fancy. Or a Saturday afternoon lunch enjoyed al fresca with an ice cold glass of tea with lemon. 


This salmon patty uses budget friendly canned salmon! Serve with a creamy mustard-dill sauce for a flavor punch.

Not only are these burgers, or patties if that's a more appropriate name, super tasty, but they're also a budget friendly way to work in those nutrition powerhouse omega 3 fats. If I had it my way, I'd be whipping up wild local fish filets on the reg, but I'm not made out of money, so I'm not ashamed to throw a couple cans of salmon in my shopping cart each week. 

What I love about canned salmon is that it's almost always wild salmon and usually from Alaska. Why is wild salmon important you say? Farm raised salmon not only has a harmful effect on the environment, but it also has less omega 3 fats and more PCBs, an environmental toxin. I like to buy fish from Alaska since it has some of the most stringent labeling laws. 

This salmon patty uses budget friendly canned salmon! Serve with a creamy mustard-dill sauce for a flavor punch.

This salmon patty uses budget friendly canned salmon! Serve with a creamy mustard-dill sauce for a flavor punch.

So, I know you are already aware of the fact that fatty fish is da bomb for health, but did you know that it's also all that and a cherry on top?? (<----- Sorry, fell into a black hole of you tube clips from 90s Nickelodeon this weekend) Here's how:

Health benefits of fatty fish: 

  • If you've heard of omega 3 fats, then surely you're well aware of their heart healthy benefits. But omega 3s have been studied for a whole host of other benefits - reduced symptoms of rheumatoid arthritis, decreased risk of depression and dementia, reduced airway inflammation in asthma, and it lowers the risk of certain types of cancer. A three ounce serving of wild canned salmon contains twice the daily recommended value of omega 3 fats. 
  • Canned salmon also contains the bones, which soften during the canning process so it's safe to eat. This gives a 3 ounce serving of canned salmon half the amount of calcium as a cup of milk. 
  •  Canned salmon is a good source of other bone building nutrients too, including phosphorus, potassium and magnesium. 
  • A three ounce serving of canned salmon contains almost half your daily needs of selenium, an antioxidant nutrient that supports thyroid health. 

 

This salmon patty uses budget friendly canned salmon! Serve with a creamy mustard-dill sauce for a flavor punch.

Try this budget friendly salmon burger with a creamy mustard-dill sauce via @RHartleyRD
This salmon patty uses budget friendly canned salmon! Serve with a creamy mustard-dill sauce for a flavor punch.

Salmon Burgers with Creamy Mustard-Dill Sauce

Yield

Serves 4

Ingredients

  • 1 1/2 lbs canned wild salmon
  • 2 eggs
  • 1/2 cup whole grain panko
  • 1 lemon, zested
  • 2 tablespoons capers, chopped
  • 1 tablespoon grill seasoning
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 cup plain full fat yogurt
  • 1/4 cup dijon mustard
  • 1/4 cup dill, chopped
  • 1/2 lemon, juiced
  • 1 tablespoon horseradish

Directions

  1. In a large bowl, mix salmon, eggs, panko, lemon zest, grill seasoning, capers, salt and pepper. 
  2. Heat olive oil in a large sided skillet. Form four patties with the salmon. Place patties in the skillet, press down with the back of a spatula, and cook about 5 minutes per side until browned and cooked through. 
  3. While burgers are cooking, whisk together yogurt, mustard, dill, lemon juice and horseradish. Season with salt and pepper.
  4. Serve patties with creamy mustard dill sauce. 
Click for nutritional information
Calories 352
Carbohydrates 10.5g
Fiber 1.3g
Sugar 3.3g
Fat 10.5g
Protein 48.3g
Sodium 1228mg
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RachaelAnAvocadoADay

RachaelAnAvocadoADay
Rachael Hartley is the author of the FOOD Rx on HealthyAperture - a monthly feature that embraces the saying "Let food be thy medicine." The tasty, whole food recipes shared in Food Rx take advantage of the healing power of food, highlighting ingredients with known health promoting abilities. Rachael is also private practice dietitian and blogger at Avocado A Day Nutrition. She is passionate about helping men and women improve their physical and mental health and wellbeing with nourishing and delicious whole foods, mindfulness and intuitive eating. As lifelong food lover, the kitchen is her playground and she enjoys experimenting with new ingredients, trying new cuisines and sharing those creations on her blog. When not working with clients or blogging, you can find her playing with her two big fluffy dogs, practicing yoga, or traveling with her husband.
More posts by RachaelAnAvocadoADay
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