This salmon patty uses budget friendly canned salmon! Serve with a creamy mustard-dill sauce for a flavor punch.
When you think burger, do you think of the meaty, greasy, juicy, cheese slathered and preferably bacon garnished variety?
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.
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.
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.
Try this budget friendly salmon burger with a creamy mustard-dill sauce via @RHartleyRD Tweet this
Salmon Burgers with Creamy Mustard-Dill Sauce
- 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
- In a large bowl, mix salmon, eggs, panko, lemon zest, grill seasoning, capers, salt and pepper.
- 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.
- While burgers are cooking, whisk together yogurt, mustard, dill, lemon juice and horseradish. Season with salt and pepper.
- Serve patties with creamy mustard dill sauce.