Day 23: Healthy Cooking Challenge

Blackened Salmon Burgers and Roasted Sweet Potato

I figured since I hadn’t featured a burger yet, it would be a good time to throw one in! Since I’m trying to keep it on the healthy side I’d throw in a Salmon Burger.

I know not everyone is wild about salmon, so if you’re not into salmon this may not be for you. You can substitute a milder fish but I promise this salmon burger is delicious!!

Here’s the Pin I adapted my recipe from: https://pin.it/7cjrljcq7vhk4b

First, you need to start with Fresh, wild caught salmon…

1lb will yield 4 perfect patties. The salmon is mixed with 1/4 parmesan, and 1/4 panko bread crumbs. I also added salt and pepper here. There’s salt and pepper in the blackened seasoning, but I still feel like you need seasoning in every layer. The parmesan will give some salt, but not much.

When you are done, I recommend forming the patties and wrapping each in plastic wrap. Let them chill for at least a couple of hours. These patties are fragile and they will be easier to work with if they are chilled.

 

When you are ready to cook, take the burgers out of the plastic wrap and sprinkle them liberally with the blackened rub….

I heated a cast iron skillet over Med-High heat!! While I was waiting for the skillet to get nice and hot, I started my sweet potatoes. Slice them in half…

Rub them with some olive oil and sprinkle with salt. Lay them cut side down and place them in your toaster oven (or regular oven if you don’t have one). They won’t take long since they are cut in half. Mine took about 20-25 minutes.

Ok….Get those salmon patties sizzling in that hot skillet!!!

I told you they are flaky!! That’s ok. Those little nuggets made for a great snack while I was cooking. I’m going to give you a tip. Don’t overcook these. The more you cook fish the fishier it actually gets because you start to release those oils even more! Sear them quickly on each side and they are done!!!

I used whole wheat buns, and I toasted them in the skillet after I pulled off the burgers..

The original pin had an herbed cream cheese, but I wanted something a little lighter. I took about 1/3c sour cream, 1/4 cup chopped fresh cilantro, juice of a half a lemon, along with some lemon zest, a pinch of salt and about a half of a chopped serrano pepper (seeds and rib out!) Mix together and you have a great sauce to smear on that bun!!

 

I piled mine with the sauce, extra chopped cilantro, a sliced tomato and a little salt!!

These were moist, delicious little burgers!! Not to mention, those yummy little roasted sweet potatoes!! I sprinkled them with some salt while they were still hot, and I couldn’t resist just a little maple syrup. Heehee!!

Calories:
Salmon Patty: 121cal 2.5 g fat
Bun: 140 cal
Sweet Potato: 90 calories

 

 

2 Comments

  1. BG McDonald

    January 29, 2018 at 6:40 pm

    looks great, makes me hungry , I love salmon

  2. Mary McDonald

    January 29, 2018 at 9:16 pm

    Looks tasty, and healthy, too!

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