Most of us are aware that eating two or three servings of fish a week is a simple way to improve your health and prevent certain illnesses and diseases. I’ve always known that Salmon is healthy, but I recently found some good information on on line and learned that it is one of the most nutritious types of fish to add to your diet. Not only does it supply iron, zinc, niacin, vitamin B6 and vitamin B12, in addition to a whole host of other nutrients you need for good health; but it is also loaded with Phosphorus – a mineral that works alongside calcium to build and maintain your bones and teeth, while playing a role in the function of your kidneys, heart and nerves.
Salmon is a good source of unsaturated polyunsaturated and monounsaturated fats, which are “healthy types” of fat that can help protect your overall health. Both of these healthy fats help normalize your heartbeat and ease inflammation. This fish supplies a good amount Potassium, which promotes healthy digestion and a strong skeleton; as well as Selenium; a mineral that keeps your thyroid working properly and boosts the health of your immune system. Salmon is a complete source of protein, which means that it contains all of the essential amino acids you need and will help your body rebuild and repair cells.
I like to find different ways to prepare it and was recently inspired to create salmon burgers after seeing them on a menu while dining out! I pulled out enough fish for four servings and opted to freeze two of the burgers for another meal!
1 pound Salmon Fillet, skin and pin bones removed
3 Tablespoons Dijon Mustard
2 Tablespoon Mayonnaise
1 Tablespoon Lemon Juice, plus 1/2 zest grated
2 Tablespoons Onion, minced
2 Tablespoons Dill, optional
Pinch of Cayenne Pepper
1 Cup Panko crumbs, plus some for coating
Salt and Pepper, to taste
2 Tablespoons Lemon Olive Oil
Sunflower Oil, for pan frying
Tartar Sauce and Arugula, optional for topping
Remove skin and bones from the Salmon. Cut it into pieces and set aside.
Taking the pieces from the tail end, place them into a food processor along with the onion, mustard, mayonnaise, lemon juice, lemon zest, dill and cayenne. Pulse to make a paste. (I would probably use less mayo and mustard next time)
Gently combine the pureed salmon mixture to the bowl with the best diced salmon pieces. Add the panko, salt and pepper to taste. Mix until just combined; and divide into four servings and with form patties.
Drizzle lemon olive oil onto parchment paper and also on top of patties; cover loosely with plastic wrap and refrigerate at least 30 minutes.
Place some additional panko into a shallow dish and press both sides of the salmon patties into it until coated. Heat oil in a large nonstick skillet over medium-high heat and add the patties cooking until browned on the bottom, three to five minutes.
Turn and cook until the other side is browned for about the same amount of time. Transfer to a plate lined with paper towel. Season with salt while warm. Discard sesame oil and cook buns that have been drizzled with the lemon flavored olive oil.
Serve with the patties on the buns; topped with tartar sauce and arugula.
We enjoyed these burgers paired with a Grenache Blanc by Shane Wine Cellars out of Sonoma County. The 2014 Grenache Blanc exhibits a light golden color in the glass. The aromatics are striking and emit an exuberant blend of pineapple, lemongrass, and seashells. Enticing acidity highlights the mid-palate and accentuates flavors of mango, kaffir lime, and honeycomb. The zesty finish exhibits accents of lingering ginger, Meyer lemon, and green tea.