3 Reasons why its heart healthy:
- Salmon is an oily fish and contains heart-healthy omega 3 fatty acids which help keep your cholesterol levels healthy.
- The recipe is low in unhealthy fats as it uses fat free Greek yoghurt to support healthy cholesterol levels.
- Lots of herbs and spices used in this recipe means there isn’t a need to add salt for flavour. Consuming too much salt can negatively affect our blood pressure.
Marathon training salmon burger with tzatziki sauce
These simple, flavour packed salmon burgers are a great way to include more heart-healthy, oily fish into your diet. This recipe uses white ciabatta bread to reduce the fibre content and increase the carbohydrate content of the meal to support someone in the run up to a marathon. High fibre diets are a better option for overall heart health so if you are not training for a marathon swap the bread for a fresh wholemeal bap. To increase the carbohydrate content further serve with some homemade chips or for a lighter version (if you are not marathon training) serve with some fresh salad and crunchy coleslaw.
2
servings1
hour5
minutes1
hour5
minutesIngredients
- Salmon burgers:
240 g boneless salmon (about 2 fillets)
2 tbsp minced spring onions
1/2 cup fresh parsley (about 30g)
1/2 tsp ground coriander
1/4 tsp ground black pepper
1 tsp Dijon mustard
Zest and juice of ½ a lemon
1/4 cup breadcrumbs
1 x large tomato
1 x red onion
2 x white ciabatta rolls
- Tzatziki sauce:
1/3 of a cucumber
2 x garlic cloves (less if you prefer it less strong)
1/4 tsp white vinegar
1/2 tbsp olive oil
125 g fat free Greek yoghurt
Pinch of black pepper
Directions
- Remove the skin from your salmon and put one fillet (half of your salmon) into a food processor, add the Dijon mustard and process until it looks like a smooth paste. Transfer the mixture into a bowl.
- Put the remaining salmon in the processor and pulse until its chopped into small chunks but don’t over process this batch. Add this to the same bowl.
- Mince your green onions, chop the parsley, and zest the lemon, then add them to your salmon mixture with the coriander, sweet paprika and black pepper. Mix well and put the salmon mixture to chill in the fridge for 30 mins.
- Next make the tzatziki sauce. Either manually grate the cucumber or use a food processor to finely chop it. Use a double layer of kitchen roll or a cotton tea towel to squeeze out the liquid from the grated cucumber.
- Mince or finely chop the garlic and add it to another bowl with the white vinegar and extra virgin olive oil, mix well to combine and then add the grated cucumber.
- Add the yoghurt and a pinch of black pepper and mix it all up.
- Once the salmon has chilled, divide it into two equal sized, 1-inch thick burgers. Spread the breadcrumbs onto a plate and coat the burgers.
- Heat a frying pan on a medium-high heat with a glug of olive oil and cook for 3 minutes before flipping and cooking for another 3 minutes on the other side.
- Drizzle the burgers with a squeeze of lemon juice and then assemble your burgers. Spread the tzatziki onto the ciabatta and add a slice or tomato and some red onion if desired.
