A Healthy Make-Ahead Meal
Looking for a quick and healthy lunch or dinner? Sometimes the easiest recipes for busy days are those you can prepare well in advance and freeze, so they’re ready when you are. This make-ahead dish will come in handy time and again. Prepare the salmon burgers for a weekday meal for your family or as a dinner for guests.
Dijon Salmon Burgers (Phase 1)
Make a double batch of these delicious burgers to freeze for future use. Simply wrap the uncooked burgers individually before freezing, then thaw when ready to use and cook as below.
Tip: The salmon mixture is moist and loose, so be sure to refrigerate it before forming the patties to help them hold together during cooking. The burgers firm up once the first side is cooked.
Makes 4 servings
Hands-on time: 15 minutes
Total time: 1 hour
3 pouches (6 ounces each) boneless, skinless pink salmon
3 scallions, chopped
2 tablespoons chopped fresh dill or tarragon
1 tablespoon nonpareil capers, drained and rinsed (optional)
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 cup reduced-fat mayonnaise
1 large egg
4 teaspoons extra-virgin olive oil
Lettuce leaves, for serving
Sliced tomato, red onion, and cucumber, for toppings (optional)
In a medium bowl, combine the salmon, scallions, dill, capers (if using), lemon juice, mustard, salt, and pepper. Fold in the mayonnaise and egg. Cover and refrigerate for at least 30 minutes.
When ready to cook, form the salmon mixture into 4 (1"-thick) patties, pressing the mixture together so the patties are firm.
In a large, heavy skillet, heat the oil over medium-high heat. Add the patties and cook until well browned on both sides and just firm to the touch, about 6 minutes per side.
Serve each burger on a bed of lettuce with tomato, red onion, and cucumber for toppings, if desired.
13 g fat (2 g sat)
3 g carbohydrate
34 g protein
0.4 g fiber
725 mg sodium
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