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Healthy Zucchini Salmon Burger

Published: · Modified: by · This post may contain affiliate links · 9 Comments

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This healthy veggie salmon burger is a perfect heathy meal option. It contains healthy proteins, whole grains and green veggies.

Healthy zucchini salmon burger -- Loaded with healthy proteins, whole grains and green veggie

These days I am trying to prepare healthy meals that are balanced.  Balanced in the sense that it should contain healthy whole grains, healthy proteins and vegetables as well. And, that is the goal of this blog. Our goal is to have a balanced diet, not just low fat or low calorie or carb free diet. Unless we are allergic to certain foods (for example, some people are lactose intolerant so that they can’t have dairy based foods) one should eat healthy carbs, fibers and proteins from plant and/or animal source in moderate amounts.

Healthy zucchini salmon burger

This time I am sharing with you salmon burger recipe. If you will look at the ingredients below, you can see that it is prepared using all healthy ingredients such as fresh salmon, zucchini, whole wheat bread crumbs and egg whites. Also, I prepared roasted red pepper sauce as an alternative to fat loaded dressings such as mayonnaise, ranch etc. And, it tastes really good even without adding any cheese. Give it a try to believe me. I am sure you will love it. Because it is….

  • satisfying
  • filling
  • healthy
  • nutritious
  • easy to prepare

You can also serve this delicious salmon burger with this homemade healthy oven baked sweet potato fries on the side.

Healthy zucchini salmon burger

Healthy zucchini salmon burger -- Loaded with healthy proteins, whole grains and green veggieHow is this veggie salmon burger healthy?

This salmon burger is healthy as it is prepared using healthy ingredients

  • Salmon is rich in Protein, healthy fats, Vitamin B12 and Selenium. It is also a good source of Thiamin, Niacin, Vitamin B6 and Phosphorus
  • Zucchini is low in calorie and a good source of folate, potassium, and provitamin A etc.
  • This burger does not contain added cheese which is high in saturated fat
  • Roasted red pepper sauce recipe included in this post will be a healthy alternative to traditional dressings such as ranch and mayonnaise that are loaded with saturated fat

Healthy zucchini salmon burger -- Loaded with healthy proteins, whole grains and green veggie

 

Healthy zucchini salmon burger
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5 from 2 votes

Healthy Zucchini Salmon Burger

It is prepared using all healthy ingredients such as fresh salmon, zucchini, egg white, whole wheat bread crumbs etc etc...
Course: Burger
Cuisine: American Inspired
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings :6
Calories :302kcal
Author:Swati Kadam Gulati

Ingredients

  • ZUCCHINI SALMON PATTY
  • ½ lb fresh salmon finely minced (or frozen and thawed)
  • 1 large zucchini finely shredded (and squeezed to remove juice)
  • ½ cup whole wheat bread crumbs
  • 1 egg white
  • 1 teaspoon smoked paprika
  • 1 tablespoon avocado oil
  • salt and pepper
  • .
  • RED PEPPER SAUCE
  • 2 red peppers
  • 1 medium onion
  • 2-3 cloves garlic
  • 1 teaspoon dried basil (or fresh if possible)
  • 1 teaspoon oil (or oil spray)
  • salt and pepper
  • .
  • FOR SERVING
  • 6 whole wheat buns
  • leaves arugula
  • 1 large tomato thickly sliced
  • 1 red onion thinly sliced
  • fresh cheese (optional)
  • slices avocado (optional)

Instructions

  • Preheat the oven to 400 F
  • Line a baking sheet with aluminum foil and spray oil. Place red peppers, onion, along with garlic wrapped in foil to avoid charring and then transfer the baking sheet into the oven. Bake it for 30-40 min. Flip the peppers and onion half way into roasting.
  • Meanwhile in a medium mixing bowl combine mixed salmon, shredded zucchini, breadcrumbs, paprika, egg white, salt and pepper. Divide the mixture into six equal parts and form them into patties.
  • Heat oil in a large iron skillet on a medium heat. Cook the prepared patties for 3-4 min on each side or until well done.
  • Now, peel the roasted red peppers and remove all seeds and the core. Peel roasted onions and garlic as well.
  • In a food processor (or blender) add roasted red pepper, onion, garlic, basil, salt and pepper and pulse until well combined.
  • Now it is time to assemble the burger. On one side of the burger bun, place few leaves of arugula followed by cooked salmon patty, tomato slice, and onion slice. Finally, top with prepared roasted red pepper sauce. Enjoy this healthy salmon burger with your choice of sides

Nutrition

Calories: 302kcal
Tried this recipe?Tag us on Instagram @watchwhatueat or tag #watchwhatueat! OR leave us a comment & rating below. Your feedback is very important to us.

 

 

You may also like some more healthy side or dinner options:

Black Bean Quinoa Burger

Black Bean Veggie Burger With Roasted Red Pepper This black bean quinoa burger is perfect for any meatless meal. It is prepared using all healthy ingredients like fresh peppers, black beans, quinoa etc. It is really filling and make you feel full for longer. Give it a try and you would want to prepare it again and again! I can confess that I always love burgers eating outside at places that are run by family businesses. They serve freshly prepared patties. The most scary part of eating at McDonald's or Burger King like fast food chains is that their burger patties are processed and are loaded with tons of preservatives. Making homemade burger patties is super simple. I never knew it until I started making them at home a couple of years ago. The taste and flavor of homemade veggie burger is really satisfying. If you have leftover cooked quinoa then this veggie burger will take no more than 20 min to prepare. Try it yourself to believe me. This black bean quinoa burger is ... satisfying filling healthy tasty full with flavors done under 30 min How this black bean quinoa burger is healthy? This black bean quinoa burger is healthy because it is prepared using fresh peppers and therefore contains nutrition from them it contains black beans. Black beans are a good source of plant based of proteins it contains quinoa. Quinoa is one of the healthiest grains and is considered a super grain it contains avocado which is again a superfood and source of healthy fats Ingredients: 1 can black beans drained and rinsed ½ cup bread crumbs (I used whole wheat bread crumbs) ½ cup finely diced green pepper ¼ cup quinoa ½ cup water ¼ cup finely chopped onion 1 egg white ½ teaspoon smoked paprika 1 teaspoon worcestershire sauce Salt and pepper to taste 1 roasted red pepper (divide into 6 part) iceberg lettuce leaves 1 large tomato thickly sliced ¼ onion finely chopped 1 avocado 6 kaiser rolls ¼ cup freshly grated mozzarella cheese (optional for vegan or if want to go cheese free) Instructions: In a small sauce pan, add quinoa, water and bring mixture to boil. Add salt to taste and simmer on low heat for 20 min. with lid on. Meanwhile start preparing the remaining patty base In a medium mixing bowl pour black beans. Using fork or back of a wooden spatula mash beans. Do not make a complete paste but leave some partially broken pieces To the mashed beans, add finely diced green pepper, ¼ cup diced onion, bread crumbs, cooked quinoa, egg white, paprika, worcestershire sauce, salt and pepper to taste. Mix all the ingredients .... Divide the mixture into 6 equal parts and then form into patties Heat the skillet on medium heat and add oil to coat the pan. Cook prepared patties for 3-4 min on each side In a small mixing bowl add avocado pulp, finely chopped onion, salt and pepper according to taste. Mash avocado using fork or small beater to combine well. Now assemble the burger. On one side of burger roll place some lettuce leaves, cooked patty, spread some cheese, 1 thick slice of tomato, roasted red pepper. Finally top with avocado sauce and serve with your choice of fries as a side. Enjoy your freshly prepared black bean veggie burger Note: I didn't use cheese on my burger, and it tasted delicious You can also use whole grain based burger buns instead of kaiser rolls You can freeze the leftover patties for later use Alt tag: Black bean quinoa burger that are loaded with healthy plant proteins, dietary fibers and nutrition from fresh veggies Healthy black bean quinoa burger is perfect for any meatless meal. Give it a try and you would want to prepare it again and again. Healthy black bean veggie burger

Sweet Potato Fries

Homemade sweet potato french fries

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About Watch What U Eat

We are Swati and Tushar, our passion for food and cooking has now led us to share some healthy, tasty recipes and the benefits of eating certain ingredients with the goal of inspiring you to eat well and live well.

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Comments

  1. Lucy @ Salmon Recipes says

    In case it is perhaps maybe not homade this really is a superb recipe and also also your sauce it’s not the same! I have been shifting the recipe in your home and made an Asian model having a hot broccoli slaw to consume top!

    Reply

  2. Pam @ Salmon Recipes says

    5 stars
    The dish looks terrific. Allow it to be easier with bean hollandaise. No faults. Tastes just as excellent. Can maintain refrigerator for 23 days and you also may serve it chilly. Just what a excellent universe.

    Reply

  3. LaKisha Riddick says

    My family and I are eating healthier. This recipe looks yummy. I’m sure my kids will love it. I’m pinning to try later!

    Reply

  4. Glenda Kruse says

    5 stars
    It was hard for me to leave your blog. Love the layout and design. When I came across this post I knew I had to share it on my Pinterest, Google+ and Stumpleupon. I also emailed it to family members that are Vegetarians. I plan to make it too, thanks for sharing :).

    Reply

  5. Karly says

    This sandwich looks so amazing! Thanks for linking up with What’s Cookin’ Wednesday!

    Reply

  6. Swati and Tushar says

    I think you can sub ground turkey with salmon. However, ground turkey burger may take little longer to cook compared to salmon.

    Reply

  7. GiGi Eats says

    I’ve only ever made salmon burgers with canned salmon! I should try it with an actual fillet – my problem is, I love fillets and wouldn’t want to “ruin” them but I bet burgers made with them are far better!

    Reply

  9. Mary says

    Finally a healthy foodie post! lol. This looks delicious! I wish I could make this and then hire someone to do the dishes after. Haha

    Reply

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