With burger grill season upon us, I wanted to create something a little less decadent (like Black and Bleu burgers) and little more “my pants still fit.” Let me tell you, that struggle is real.
However, salmon burgers were an easy choice. Salmon is versatile and full of good fats and filling protein. I give you the option of canned or fresh salmon here so you can be grillin’ and chillin’ with only having had walked to your pantry. Nice, right?
For the add-ins: I knew I wanted the burgers to be “beefy” for lack of a better word meaning chock full of good-for-you ingredients so you can save room for beers, chips and other grill season staples. So we stuffed sunflower seeds and fresh tarragon in here, along with an onion and Old Bay seasoning. Tons of burger flavor without the burger. Rather than bread crumbs; we’re using cooked brown rice for a filler. Gluten-free AND adds a dose of healthy whole-grain carbs? I mean, just yes. .
What we have are big, beautiful burgers stuffed with salmon, herbs, brown rice and sunflower seeds; all providing that hearty taste with tons of Omega-3s, protein, fat, low-glycemic carbs and flavor. Your pants will thank me (thanking pants? It’s a thing).
Happy grill season, friends.
Superfood Salmon Burgers
Makes 4 burgers ~ 30 minutes
8 – 10 oz Canned or Cooked Wild Caught Alaskan Salmon Fillets
2-3 tbs fresh tarragon, cleaned and minced
Zest of 1 lemon
1 tbs lemon juice
1 small onion, peeled and minced
1/3 c. brown rice, cooked
1/4 c. sunflower seeds, raw, unsalted (pulsed briefly in a food processor)
Salt and Pepper to taste
pinch Old Bay Seasoning
1 – 2 eggs, beaten
Baking: Pre-heat oven to 350. Grease a cookie sheet.
Grilling: Pre-heat grill. Grease a fish tray.
In a large bowl, flake salmon. Add the next 6 ingredients and mash together well. Season with salt, pepper and Old Bay to taste (Taste your mixture before adding the egg to ensure proper seasoning). Stir in the beaten egg, until the mix holds together (you may want a second egg if your mixture is looking dry). Place bowl in fridge for 15 minutes to chill/set-up.
Form mix into 4 patties (squeezing out excess moisture). If you find your patties are still too moist; shape them first then allow them to sit on an uncovered cookie sheet in the fridge for another 15 minutes. Ready to bake: 20 minutes, flipping once or grill: 7-10 minutes, flipping once. Makes 4 burgers.
These are perfect on the grill, then plated over a spinach salad with a dollop of Dijon mustard (Spinach, another superfood!). For the gluten-friendly in your life; throw these into toasted burger buns with lettuce/tomato and onion.
Hungry for other Salmon burgers? Try these Brunch-Style Salmon Cakes