Salmon & Poblano BurgersSaturday, March 23, 2013
From our skinny table to yours...
Saturday's scream comfort food to us. One of our very favorite comfort foods would be the burger. You know us and we are always trying to put a healthy spin on the typical fattening foods. We thought what better substitution for ground beef than heart healthy salmon! We like to mix things up with our salmon anyways as our hubs aren't the hugest of fans of this healthy fish. Slap a bun on it and they'll eat it ;)
We start off by 'tenting' our salmon in the oven with cilantro, garlic and lemon juice. We find this is the perfect way to cook salmon to keep it moist and juicy! Simply make your 'tent' by folding up the tin foil up over the salmon. This would be a great filet on it's own but tonight we're making burgers! After our salmon is cooked with mix it up with sauteed poblano peppers, carmelized red onion, garlic, cilantro, lemon juice, egg white and light creamy Italian dressing. We used the Italian dressing in place of the typical mayo which tends to be used in 'cakes'. The dressing gives the burgers a nice unique flavor! Saute these up to a nice golden brown! This recipe makes 5 burger patties!
We topped our burgers with carmelized red onion and jalapeno! If you haven't noticed we put jalapenos in just about everything! Our tzatziki sauce would also make a wonderful topping if you would like to dry something a bit different :) We served our burgers up on whole wheat thin sandwich buns which come in at only 100 calories. Okay, so are you ready for tonight's calorie tally? Including the bun we are looking at only 402 calories. We're gonna go ahead and pat ourselves on the back with this one ;)
We served this up with crunchy asparagus stalks in place of the typical french fry! Serve this up with any vegetable of your choice and you have yourself and filling and nutritious meal you can feel good about eating! Hope you enjoy this one as much as we did :)
Nutrition Facts Per Serving
Serving size: 1 burger
Fat: 16.1 grams
Carbs: 33.8 grams
Dietary fiber: 5.3 grams
Protein: 27.1 grams
2 tbsp olive oil
1 pound salmon
1 poblano pepper chopped
1 red onion
1 jalapeno minced
5 garlic cloves minced
1 handful fresh cilantro chopped
1 tbsp egg white
2 tbsp light creamy italian dressing
1/2 cup whole wheat panko
5 whole wheat thin buns
Let's get cooking!
1. Preheat oven to 400 degrees
2. Place salmon on tin foil on baking sheet. Cover with the juice from one and a half lemons, half of garlic and 1/4 of cilantro. Fold up foil on both sides and pinch at the top (like a package) to 'tent'
3. Bake for 20 minutes or until salmon is cooked throughout and flaky
4. Saute up toppings while fish is cooking. Slice red onion and jalapeno thinly and saute 3/4 of onion with the jalapeno in one tbsp olive oil until carmelized. Approx 20 minutes then set aside
5. Saute up poblano, the remaining minced garlic and remaining minced red onion for approx 5 minutes to soften. Use non-stick spray here to save calories.
6. When salmon is finished cooking flake apart and mix with poblano, garlic, red onion, egg white, Italian dressing, panko, juice from remaining 1/2 lemon and remaining cilantro
7. Form into 5 burger patties and place in freezer for ten minutes. We find this trick works well in keeping patties formed while cooking
8. Saute patties over medium heat in remaining one tbsp olive oil for approx 4 minutes per side or until light brown in color
9. Serve patties up on whole wheat thin sandwich bun with your red onion and jalapeno topping!
Serves 5! Enjoy :)