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Herbed Salmon Burgers

Canned salmon is almost always wild salmon. When salmon is processed for canning, its bones become softened and edible, and a source of dietary calcium. Here salmon is blended with oats (to bind the ingredients and add soluble fiber) and grated fresh apple (for moistness, soluble fiber, and a pleasing contrast to the rich salmon) to make burgers. The burger mixture is also seasoned with fresh herbs and “lite” teriyaki sauce. You can serve the burgers simply on whole-grain rolls with tomato slices and lettuce, or alone topped with salsa or relish.

Makes 4 servings

1 tablespoon light mayonnaise
1 tablespoon fresh lemon juice
⅓ cup quick-cooking oats
¼ cup chopped fresh basil
2 tablespoons chopped mint
2 scallions, thinly sliced
1 small apple, peeled and grated
1 can (14-¾ounces) sockeye salmon, not drained
1 tablespoon “lite” teriyaki sauce
1 beaten egg, optional

In a large bowl, combine the mayonnaise and lemon juice. Add the oats, stirring until moistened.

Add the basil, mint, scallions, and apple. Stir in the salmon and teriyaki sauce until evenly combined. Shape the burger mixture into four 1-inch-thick patties. At this point, if the burger won’t hold together, then mix in 1 beaten egg.

Spray a large nonstick skillet with nonstick cooking spray. Cook the burgers over medium heat until brown and heated through, about 4 minutes per side.

Nutrition Information (per serving)
calories 236 • total fat 10g ( saturated 2g) • cholesterol 47mg • carbohydrate 14g • dietary fiber 2g • protein 23g • sodium 530mg • good source of: calcium, niacin, omega-3 fatty acids, selenium, vitamin D

Equivalent to: 1 grain and 3 proteins