By Alyssa Havlovic, MS, RDN, ACSM EP-C, Extension Educator in Lancaster Co.
Canned salmon is an excellent source of omega-3’s, which are essential for brain health. It’s easy on the wallet, too! Try substituting fish for other meats at least twice per week for optimal health benefits.
SALMON BURGERS
(Yield: 6 servings)
• 2 eggs
• 1-2/3 cups coarse cracker crumbs*
• 1/2 small onion, scrubbed with clean vegetable brush under running water and chopped
• 1 (15 ounce) can salmon or 2 (5 ounce) cans tuna in water, drained
• 2/3 cup lowfat milk
• 1/2 cup celery, gently rubbed under cool running water, chopped (optional)
• Salt and pepper, to taste
1. Wash hands with soap and water.
2. Break eggs into a large bowl. Wash hands with soap and water after cracking raw eggs. Beat eggs and add remaining ingredients. Mix well. Mixture will be moist.
3. Spray a large skillet with non-stick cooking spray. Heat skillet. Drop fish mixture onto the skillet using a 1/3- or 1/2-cup measuring cup. Brown on both sides.
*Note: Dry bread crumbs, crushed unsweetened cereal or uncooked oatmeal can be used instead of cracker crumbs.
Nutrition Information: Serving Size (1/6 of recipe): Calories 230, Total Fat 9g, Saturated Fat 2.5g, Cholesterol 120mg, Sodium 730mg, Total Carbohydrates 17g, Fiber 1g, Total Sugars 2g, Protein 19g, Vitamin A 4%, Vitamin C 2%, Calcium 20%, Iron 10%
Source: Food.unl.edu