Salmon fits well into a healthy diet. The American Heart Association recommends eating at least two servings of fatty fish — one of which is salmon — per week. Salmon is high in heart-healthy omega-3 fatty acids and low in saturated fat. It’s rich in protein and relatively low in calories, too. Find varied recipes to get fish into your diet frequently without getting bored. Salmon wasabi burgers are an easy option for your repertoire, and with a little attention to what you add in and how you prepare them, you can keep them on the light side.
Things You'll Need
Chill your skinless salmon fillets well by keeping them in the refrigerator for a few hours or the freezer for half an hour prior to cooking. If you have frozen cuts, keep them in the refrigerator overnight to thaw them.
Place the salmon fillets on a clean cutting board. Chop them into small pieces using a high-quality chef’s knife. Make cuts quickly and evenly, going straight through; don’t cut with a rocking motion, or you’ll mash the meat up. Rotate the knife as you chop, continuing until you have roughly quarter-inch pieces of salmon.
Transfer the salmon pieces into a large mixing bowl. Add in 1 lightly beaten egg per pound of salmon. Sprinkle in salt, freshly cracked black pepper and other seasonings to taste. Minced onion, garlic or scallion make a nice addition, as does a small amount of soy sauce and minced ginger. A touch of honey provides a bit of sweetness and depth of flavor. Add in wasabi powder to taste, too; 1 to 2 teaspoons per pound of salmon is a standard window for the quantity. Mix everything together well.
Mold the light salmon wasabi burger mixture into equally sized patties. Keep them to about one inch of thickness so they cook through properly without burning on the outside. The mixture will be a bit on the wet side, but if it’s too wet to form, sprinkle in some bread crumbs.
Coat a large frying pan liberally with a calorie-free cooking spray; stay away from oils and butters that add unnecessary calories. Preheat the pan over high heat for about a minute.
Add as many light salmon wasabi burgers into your pan as will fit without touching each other. Pan-fry them for about four minutes, until the bottom is nicely browned. Flip them carefully with a spatula and pan-fry them for about another three minutes, until the other side is browned and the patties are firm.
If your salmon fillets have skin, removing it is easy with the proper technique. Lay the fillets on a cutting board, skin-side down. Insert a large, sharp knife between the flesh and skin, beginning at the tail end of the fillet. Slowly and gently push the knife through the fillet — don’t cut — with the blade at a 30-degree angle and holding the skin in place with your free hand.
To keep the calorie count down on these salmon wasabi burgers, skip the buns and serve them over a bed of lettuce or wilted spinach instead. If you do want buns, go with a whole-grain product rather than a refined-grain white bread one.
References and ResourcesAmerican Heart Association: Fish 101
Eating Well: Wasabi Salmon Burgers
Food and Wine: Recipe -- Salmon Mini-Burgers with Wasabi Mayonnaise