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Salmon Burgers

  • salmon

    Ingredients:

    • 1/2 pound fillet of salmon
    • 1/4 cup very thinly sliced green beans
    • 2 tablespoons finely chopped chives
    • 1 egg white, lightly beaten
    • 2 tablespoons instant mashed potatoes
    • Pinch cayenne pepper
    • 1/2 teaspoon salt
    • Freshly ground black pepper

    Directions:

    1. To separate the salmon from the skin, grasp a corner of the skin firmly with one hand. With the other hand, slip a knife horizontally between the flesh of the fish and the skin. (You may be able to ask your fish market to do this for you.) Discard skin. Coarsely chop salmon. Place in a bowl.
    2. Add beans, chives and egg white to salmon. With a fork, stir to blend. (The mixture will be quite wet.) Mix in mashed potatoes, salt, cayenne pepper and a generous amount of freshly ground pepper. Form mixture into 4 burgers, wetting your hands first with cold water. If not cooking them immediately, place burgers on a plate, cover with foil and refrigerate up to 24 hours.
    3. Heat Grill. Add salmon burgers, cook for 2 ½ minutes then flip – repeat for total cook time of 10 minutes (5 minutes on each side), until fish is cooked and burgers are opaque all the way through.

    Yield:

    4 servings

    Nutrition per serving:

    Calories: 110
    Fat: 4g

    Source:

    American Institute for Cancer Research, 2002

  • Nutrition Tip

    Salmon contains a large amount of omega-3 fatty acids, a type of polyunsaturated fat and one of the essential fatty acids. While the consumption of polyunsaturated fats have not been proven to have a direct association with preventing cancer, its substitution for saturated fats, such as beef and pork, has proven some benefits. As you decrease your saturated fat intake, you may also be decreasing your risk for lung, breast, endometrium, colorectal, and prostate cancers.

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