Do you eat enough fish? Many people don’t! Fish can be polarizing, I get it, you either love it or you can’t go near it. But fish is SO healthy for you, so here’s one of my favorite recipes to get even the biggest fish hater to at least give it a try.
The Dietary Guidelines recommendation is to eat 8 ounces of fatty fish like tuna and salmon per week for heart healthy benefits. Fatty fish are high in omega-3 fatty acids. Two essential ones are EPA and DHA, keyword: essential which means our body can’t make them, we need to eat them! Our bodies need these fatty acids to function and they also offer some major health benefits.
You probably hear the most about omega-3’s heart health benefits. They can help lower blood triglyceride levels and decrease your risk of heart disease. Omega-3’s are also anti-inflammatory, which makes them an important part of any healthy diet. Additionally, research shows taking omega-3 supplements helps decrease pain and stiffness in joints for people with rheumatoid arthritis. There is also limited, but convincing research that shows that omega-3s may help protect against dementia and memory loss as we age.
These salmon burgers are so easy to throw together and they are full of FLAVOR! Eat them on a bun, in a lettuce wrap, or over a salad for an easy and tasty protein. They are also a great way to get kids (or picky adults) to eat fish- put it in burger form!
Prep time: 5 minutes
Cook time: 20 minutes
2 7.5 ounce cans salmon*
½ teaspoon garlic powder
½ teaspoon curry powder
½ teaspoon turmeric
½ teaspoon oregano
salt and pepper to taste
cayenne pepper to taste (optional)
¼ cup regular, whole wheat, or gluten free bread crumbs
Preheat oven to 375 degrees. Drain water from salmon cans and flake in a small bowl. Add spices, egg, and breadcrumbs and mix until just combined. Form four patties about 2 inches wide and ½ inch thick and place on parchment lined sheet pan. Bake for 10 minutes on each side.
*If canned salmon grosses you out, you can also bake 1 pound of fresh salmon for 15-20 minutes in a 400 degree oven. Flake and mix in with other ingredients. I have tried both and they are delicious either way!