Cooking at Home - Salmon Burgers and Sweet Potato Oven Fries

Cooking - Home Food Fish Vegetable Fruit Meat - iStocck
Published Saturday, October 6, 2018

Makes:   4 Servings 

Prep time: 15 minutes

A colorful, casual meal that's surprising simple to prepare.

2018-10-06_pict_recipe_sweet_potato_fries_salmon_burger_-_myplate.jpg

PICT RECIPE Sweet Potato Fries Salmon Burger - MyPlate
Salmon burger and sweet potato fries. Courtesy USDA Mixing Bowl

Ingredients

For the Sweet Potato Oven Fries:

  • 4 large low sodium sweet potatoes (yams)
  • 1 1/2 tablespoons canola oil
  • 1 tablespoon lemon pepper seasoning blend

For the Salmon Burgers:

  • 1 can 14.75-ounce pink or red salmon
  • 2 green onions, chopped
  • 1/2 cup chopped red bell pepper
  • 8 crackers, unsalted tops (saltine-like), crushed
  • 2 teaspoons lemon juice
  • 2 Egg whites from 2 eggs, whisked
  • 2 tablespoons plain low-fat yogurt
  • 1/4 teaspoon ground black pepper
  • cooking spray
  • 4 whole-wheat buns
  • 8 leaves Bibb Lettuce
  • 2 medium tomatoes (sliced)

Directions

  1. Place oven rack in center, heat oven to 425degF.
  2. Wash and scrub sweet potatoes, slice into wedges, length-wise.
  3. In a large bowl, toss potato wedges with canola oil and seasoning.
  4. Spread on cookie sheet. Roast in the oven, turning occasionally, until tender and golden brown, about 30-40 minutes.
  5. While sweet potatoes are roasting, prepare salmon burgers. Drain salmon; place in a medium mixing bowl and flake.
  6. Fold in green onions and red pepper, crushed crackers, lemon juice, egg whites and yogurt.
  7. Shape into 4 patties.
  8. Coat large nonstick skillet lightly with cooking spray; heat.
  9. Cook salmon burgers until golden brown, turn, and continue cooking until other side is golden brown.
  10. Serve burgers with sliced tomatoes and lettuce, and sweet potato oven fries.

Source: Produce for Better Health Foundation

Nutrition Information

Nutrients Amount

Calories 490 

Total Fat 14 g

Saturated Fat 2 g

Cholesterol 45 mg

Sodium 590 mg

Total Carbohydrate 69 g

Dietary Fiber 11 g

Total Sugars 19 g

Added Sugars included 3 g

Protein 25 g

Vitamin D 10 mcg

Calcium 250 mg

Iron 4 mg

Potassium 2025 mg