Kale and Mushroom Salmon Burger
March is National Nutrition Month, and this year's them is "Go Further with Food"! This theme is so timely, as the foods we choose to eat on a regular basis matter, and can significantly impact our overall health. One of the ways to ensure we can always eat a healthy meal, no matter how busy we are, is to keep a well stocked pantry. That's why I always keep canned salmon in my pantry. Salmon has so many wonderful health benefits! Most notably, it's rich in omega-3 fatty acids. In fact, it's one of the best sources of EPA and DHA, which are associated with reducing inflammation, lowering blood pressure, reducing cancer risk and improving heart health. Salmon is also a great source of protein, several B vitamins, potassium and selenium. In fact, salmon contains more potassium than an equivalent serving of a banana! A growing number of studies also suggest that eating salmon on a regular basis, at least twice a week, may improve brain health by slowing age-related memory decline.
While fresh, wild caught salmon is king, it's just hard to always keep on hand and it can be hard to find depending on where you live and the time of the year. I like to purchase Wild Planet canned sockeye salmon, as it tastes amazing! Also, Wild Planet consistently receives top scores for safe and sustainable fishing. The key to purchasing the best canned salmon is to read the label and ensure it's wild caught and Alaskan. With wild caught Alaskan salmon, you don't have to worry about antibiotic use, toxins or polluted waterways. In addition, farm raised salmon is higher in saturated fat and omega-6 fatty acids. And while we need both omega-3 and omega-6 fatty acids in our diet, high intakes of omega-6, or an imbalance of omega-6 versus omega-3 fatty acids, has been speculated to increase inflammation and play a role in the development of chronic diseases, like heart disease. So, while wild caught canned or fresh wild salmon may be more expensive, in my opinion, it's worth paying more for.
Now that you've got your pantry stocked with wild caught canned salmon, let's talk about how delicious these salmon burgers are! These are not your average, dry, crumbly salmon burgers. The addition of sautéed kale and mushrooms, adds depth of flavor and keeps the burgers moist and tender during cooking. I also added dijon mustard for extra flavor and a little fresh parsley and lemon for brightness. To keep the burgers together when cooking, I used quinoa and flax meal, which also adds a vitamin, mineral and fiber boost!
I topped my burgers with avocado, tomato, more dijon mustard, a little tahini and arugula and thoroughly enjoyed every single bite. Feel free to top yours with your favorites and aim to eat salmon or other fatty fish at least twice a week! Be sure to comment and share this recipe with a friend and tag @benutritionco on IG or FB.
Kale and Mushroom Salmon Burger
Prep time: 10 mins | Cook time: 15-20 mins | Total time: 25-30 mins
2 tablespoons extra virgin olive oil
1/3 cup shallots, diced
4 garlic cloves, minced
1 cup kale, chopped
5oz baby bella mushrooms
Pinch of red pepper flakes
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
2 cans Wild Planet sockeye salmon
1/4 cup cooked quinoa
2 tablespoons nutritional yeast
1 tsp dijon mustard
2 tablespoons flax meal
1 large egg
1 tsp smoked paprika
1/4 tsp black pepper
1/2 tsp sea salt
pinch of nutmeg
pinch of cayenne pepper
sprinkle of fresh lemon juice, about a teaspoon
4 sprouted whole wheat buns
Toppings as desired, arugula, avocado, tomato, lettuce
Cook the quinoa according to package directions (this can be done the day before. I always rinse mine before cooking as well)
Dice the shallots and garlic
Chop the mushrooms and kale (I used a mini food processor to save time).
Drain the salmon
Heat a large sauce pan over medium heat, until warm. Add enough olive oil to coat the pan, about 2 teaspoons, and a pinch of red pepper flakes, to create a flavor infused oil.
Add the shallots and sauté until they turn translucent, about 5 minutes, then add the garlic and cook for about another minute.
Add the mushrooms and kale to the pan, season with garlic and onion powder, a little fresh black pepper, and cook over medium heat until the kale wilts, about 4 to 5 minutes.
Transfer the kale/mushroom mixture to a medium bowl, along with the salmon, quinoa, dijon, remaining spices, nutritional yeast, flax meal, and egg. Mix to combine. Note to use the same pan to cook the burgers, wipe the pan of scrapings with a clean paper towel.
Form into 5 patties, about 1/2 cup each.
Lightly heat a nonstick grill pan or skillet over medium heat, when hot, coat with the remaining olive oil (~2 teaspoons) and add the salmon patties. Cook the 4 to 5 minutes, then gently turn and cook an additional 4 to 5 minutes, or until cooked through.
Top your burger with your favorite toppings. I topped mine with avocado, arugula, tomato, tahini and feta. Enjoy!
Nutrition Info (per serving)
284 calories (114 from fat), 13g total fat, 21g carbohydrate, 5g dietary fiber, 23g protein