Salmon Burgers with Avocado Sauce

Burgers are a summertime mainstay, and there's nothing fishy about swapping out the traditional ground beef patties for ones made with omega-3- packed salmon. Studies show that this nutritional hero may decrease the risk of prenatal and postpartum depression. Plus, slathering on the punchy avocado sauce adds a dose of folate, a B vitamin that protects against birth defects.

Salmon Burgers with Avocado Sauce
Servings: 4 Prep 22 mins Cook 8 mins Start to Finish 30 mins

Ingredients

For burgers:
  • 3 tablespoons chopped dill
  • 2 shallots, chopped
  • 2 teaspoons Dijon mustard
  • 1 pound skinless center-cut salmon, chopped into 1/2-inch cubes
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2/3 cup panko breadcrumbs
  • 4 whole-grain buns
  • 1 tomato, sliced
  • 2 cups arugula
For sauce:
  • 1 ripe avocado
  • 1/2 cup sour cream
  • 1 tablespoon prepared horseradish
  • 1 tablespoon lemon juice

Make It

1. Preheat grill to medium. In a food processor, blend dill, shallots, mustard, half of the salmon, salt and black pepper into a pasty puree. Add remaining salmon and breadcrumbs and pulse just until combined. Form into 4 equal-sized patties and brush with oil. Grill 4 minutes per side, or until just cooked through.

2. To make the sauce, mash together avocado, sour cream, horseradish and lemon juice in a bowl.

3. Toast buns, cut side down, on grill grate, about 30 seconds. Place salmon burgers on bun bottoms and add sauce, tomato, arugula and bun tops.

Note

  • Recipe by Matthew Kadey, M.S., R.D.

Nutrition Facts

Servings Per Recipe: 4; Amount Per Serving: cal. (kcal): 545, Fat, total (g): 25, sat. fat (g): 6, carb. (g): 51, fiber (g): 10, pro. (g): 32, Folate (µg): 92, sodium (mg): 720, calcium (mg): 92, iron (mg): 3, Percent Daily Values are based on a 2,000 calorie diet.
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