Omega 3 Dish to Balance those Hormones

Omega 3 Dish to Balance those Hormones

Salmon Burgers with Green Goddess Sauce

From Eatingwell.com/recipes

INGREDIENTS
  • 1 pound salmon fillet, preferably wild Pacific, skinned (see Tip) 

  • 2 tablespoons finely chopped red onion or scallion

  • 2 tablespoons chopped fresh cilantro

  • 1/2 teaspoon finely chopped peeled fresh ginger

  • 1/4 teaspoon kosher or sea salt, plus a pinch, divided 

  • 1/8 teaspoon freshly ground pepper, plus more to taste

  • 3 tablespoons low-fat mayonnaise (substitute plain yogurt)

  • 1 tablespoon reduced-fat sour cream (sub plain yogurt)

  • 2 teaspoons finely chopped fresh chives

  • 1 teaspoon finely chopped fresh parsley

  • 1 teaspoon capers, rinsed and finely chopped 

  • 1/2 teaspoon freshly grated lemon zest

  • 1/2 teaspoon fresh lemon juice

  • 1 tablespoon extra-virgin olive oil or canola oil

PREPARATION
  • With a large chef’s knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife or the fish will turn mushy) until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl; gently stir in onion (or scallion), cilantro, ginger, 1/4 teaspoon salt and 1/8 teaspoon pepper (do not overmix). Divide the mixture into 4 patties, about 1 inch thick. Chill in the refrigerator for at least 20 minutes (or up to 2 hours).

  • Mix mayonnaise, sour cream, anchovy, chives, parsley, capers, lemon zest, lemon juice, pinch of salt and pepper in a small bowl.

  • Heat oil in a large nonstick skillet over medium heat. Add the burgers and cook until browned on both sides and just cooked through, 4 to 6 minutes total. Serve the burgers with the sauce.

TIPS & NOTES
  • Make Ahead Tip: Prepare salmon mixture (Step 1), cover and refrigerate for up to 2 hours. Cover and refrigerate the sauce (Step 2) for up to 3 days.

  • Tip: Wild-caught salmon from the Pacific (Alaska and Washington) are more sustainably fished and have a larger, more stable population. To skin a salmon fillet, place the fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either. 

NUTRITION

Per serving: 197 calories; 10 g fat (2 g sat, 5 g mono); 57 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 1 g total sugars; 23 g protein; 0 g fiber; 250 mg sodium; 445 mg potassium.

Nutrition Bonus: Vitamin B12 (81% daily value), Omega-3s

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