Fish On!

I am heading to BC to wrestle a 25lb. Sockeye into a boat for dinner….OK, I fibbed, as much as I would love to, I will head to my nearest fish monger and ask for a couple of nice, fresh Salmon filets instead.  Salmon is an excellent fish to get your daily intake of ‘good fat’ when disguised as a burger. 

Serve open-face style on whole grain bread with a side salad to get the maximum benefits in this heart-healthy meal to help in your quest to lose weight.  If you are not a salmon fan, try subbing it with trout as it is just as high in omega-3’s as salmon.

Salmon & Avocado Omega Burger


500 g fresh salmon filets (about 1 lb)
1 egg, beaten
1 green onion, finely chopped
3 Tbsp flax meal
2 Tbsp finely chopped fresh dill
1 Tbsp lemon juice
½ tsp salt
½ avocado, mashed


Remove and discard skin from salmon. Chop salmon into ½” pieces, then transfer to a large bowl.  Stir in egg, onion, flax meal, dill, lemon juice, salt and avocado. 

Heat a large non-stick skillet over medium heat (use cooking spray if your skillet mftr suggests).  Scoop a heaping ½ cup portion into skillet, press into a 1” thick patty.  Repeat, cooking 2 patties at a time.  Cook until golden brown on the bottoms and crisp, 3 – 4 minutes.  Flip and continue cooking until salmon is cooked through, about 3 more minutes.  

Serve on a slice whole, oat grain bread with lettuce and top with pickled ginger relish or peach salsa. 

Makes 4 burgers 

Note – freeze already prepared patties for the next time your husband is cooking meat-a-tarian burgers and you can cook yours along side his.

Per serving: 270 calories, 22 g protein, 4 g carbs, 18 g fat, 3 g fibre, 359 mg sodium.

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