I’ve been wanting to include more fresh fish in my diet, but it can be a challenge when it can be pretty darn expensive and many varieties are farmed, have color added, or aren’t eco-friendly. I would love to live near water where there is easier and cheaper access for fresh fish. Most of my staples include wild canned salmon and canned sardines, but there is just nothing like fresh. Since I don’t generally eat too much fresh fish, I will on occasion get farmed and probably PCB-ridden fish, but as with all things, moderation is key. I believe the benefits of moderate fish intake far outweighs the risks from contamination. Keep reading for a tasty BBQ Salmon Burger recipe!
According to the American Heart Association:
Fish is a good source of protein and, unlike fatty meat products, it’s not high in saturated fat. Fish is also a good source of omega-3 fatty acids. Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly).
The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving is 3.5 ounces cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.
Five of the most commonly eaten fish or shellfish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish. Avoid eating shark, swordfish, king Mackerel, or tilefish because they contain high levels of mercury.
Because most of the time I do not get at least 2 servings of fresh fish per week, I do take an Omega-3 supplement from Nordic Naturals + Vitamin D to cover my bases. I like it’s higher ratio of EPA which has been shown to help with brain chemisty. Did you see the recent study with Omega-3s and depression? I find this fascinating and exciting. Of course, you should always consult with your doctor before starting any kind of supplement.
Another wonderful resource for finding the most eco-friendly fish options is The Environmental Defense Fund. I love this site and it even has a seafood and sushi pocket guide that can be downloaded for shopping. I was so sad when my beloved unagi was in the eco-worst list 🙁
Of course I rarely eat sushi because it’s so darn expensive here!
On to the food!
BBQ Salmon Burgers
Serves: 4
- 1 lb salmon (preferably wild if you can get it)
- 2-4 tbsp BBQ sauce (I used TJ’s brand)
- 2 tsp lime zest
- 1 tbsp shallots, chopped
- 1/2 tsp salt
- AP-no salt seasoning (I used TJ’s 21-seasoning salute)
- 4 whole wheat buns
- salad and your favorite toppings (I used apricot jam and Greek yogurt)
Mix 1/4 pound salmon, BBQ sauce, lime zest, and shallots in a food processor and process until smooth; pour into a big bowl. Add the rest of the salmon in the processor and pulse until just chunky. Mix the rest of the seasonings in and form into 4 patties. Top with a little more BBQ sauce before grilling.
I used a grill pan and cooked the burgers for 2 minutes per side (careful they can be delicate). Then I topped them with apricot jam and Greek yogurt. Sweet Potato fries were the bomb for a side!
I also tried the new Nature’s Pride Whole Wheat Hamburger Buns, which I received for free with the Foodbuzz Tastemaker’s Program. While they were a bit bigger than I would like, they were nice and nutty.
Chris also had a rough day at work, so he wanted to open an entire bottle of wine (Ritual Pinot Noir). umm . . . ok. Well I’m sure you can guess which glass is his! I wasn’t in the mood for alcohol and only had a few sips of mine. About 1/2 the bottle is still in the fridge.
I just love sweet tater fries! nom nom nom
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Electronics Update: Well, I’m happy to announce that I am getting a credit from Office Depot to replace my laptop!!!! I am so relieved about this and don’t think I could go through it overheating for a 4th time. So happy! But, my camera still has yet to be shipped off and will be another 7-10 days at least 🙁 I’m thinking I might have a friend look at it before I send it to see if it’s something simple that can be fixed?
Do you eat 2 servings of fish per week? What’s your favorite way to eat fish?
That is almost my EXACT Tuesday night (when BF is at softball) dinner!!
Salmon burgers (but pre-made), sweet fries and green beans. Oh and wine. 🙂 I love the sound of jam on the salmon!
Comment by Emily (A Nutritionist Eats) — July 7, 2010 @ 12:38 pm
Those salmon burgers look amazing! We eat fish 2x a week, but not always fatty fish…usually a salmon and then some type of white fish — tilapia, cod, halibut, etc. It does get spendy, though 🙁 I need to move to Seattle or Maine with our little seafood habit 🙂
P.S. Love Nordic Naturals supplements 🙂
Comment by Nicole, RD — July 7, 2010 @ 12:42 pm
Those burgers look amazing! Unfortunately, because of cost, my husband and I do not typically get 2 servings of fish/day. We do take fish oil capsules daily in order to cover our bases–just like you.
Comment by Katie @ Healthy Heddleston — July 7, 2010 @ 1:10 pm
These look delicious! We try to get 2 servings of fish per week, but it doesn’t always happen (because of the cost, like many have already mentioned). We love doing cedar plank-grilled salmon in the summer! It’s great with honey-mustard.
Comment by Katie @ Health for the Whole Self — July 7, 2010 @ 1:44 pm
These look soo wonderful, especially paired with my favorite side, sweet potato fries!! My mom is actually making me some salmon tacos tomorrow. I doubt I get 2 servings a week, but I need to amp it up because I love fish!
Comment by Megan @ The Oatmeal Diaries — July 7, 2010 @ 2:13 pm
Your salmon burgers look really good! Sadly, I probably don’t eat enough fish each week. I saved the link to the omega-3 tabs you take; I probably should start supplementing.
I’m glad you’ll be getting a new laptop, too…hopefully this one won’t overheat!
Comment by Emily — July 7, 2010 @ 3:10 pm
These look wonderful! What a great idea to add the jam! BRILLIANT!!!
Comment by Lisa (BBB) — July 7, 2010 @ 3:36 pm
Love the salmon burger. If it wasn’t for fish, there would be absolutely no variety in my diet. I try to pay attn. to the fish listed that we need to minimize in our diet either for mercury or due to over fishing but, like you said, it can be so expensive, I try to buy what is on special at that time.
Great post – so glad I found you.
Comment by Joanne — July 8, 2010 @ 6:44 am
I used to bake up 6 tilapia filets at a time, rubbed with a spicy mixture that included mustard seeds, dried mustard, turmeric, parsley, and a bit of cayenne (or an array of green, yellow and red). It was delicious fresh from the oven, or in a salad a day later, or reheated in a fish taco… very versatile, lots of meals with little prep, and best. protein. EVER!
Comment by S @ extremebalance.net/blog — July 8, 2010 @ 8:35 am
Ok, I do get at least 2 servings per week of fresh, Atlantic fish, but that is only because I live on a tiny island in the Atlantic. When I lived in Vegas, it was much harder. Plus it is easier for me since I do not eat red meat, chicken or pork so when I do go for a non-vegetable protein source, it is always going to be fish or some form of seafood. I am so spoiled now. In fact, I had a nice fish lunch today by the beach. Darn, I am spoiled now!
Comment by Melinda — July 8, 2010 @ 10:43 am
Melinda, ok, just don’t even go start with all your fresh fish, so jealous!!! haha 😉
Comment by Kristen :) — July 8, 2010 @ 10:59 am
I definitely eat fish at least 2 times a week. I grew up on fish though. We always had either fresh fish or chicken growing up almost every night for dinner. We didn’t eat a lot of red meat or pork. So now as an adult I seem to follow those same eating patterns. I like all fish prepared any which way! I am not picky at all!
Comment by Kelly @ Healthy Living With Kelly — July 8, 2010 @ 12:10 pm
Those burgers look great! I am not too big of a fan of seafood so I make sure to take Omega 3 supplements (when I am good about it). There are so many studies showing the benefits.
Glad you got a credit for your laptop!
Comment by Kristen (swanky dietitian) — July 8, 2010 @ 1:02 pm
Those look wonderful! I think salmon is my favorite fish. I grew up on Cape Cod and still live in the Boston area. I take for granted how easy it is to get good, quality seafood. I am not a big meat eater so I would be lost without fish!
Comment by Shannon — July 8, 2010 @ 4:32 pm
oh so love salmon. it is expensive but i think so good for you. love how you made the burgers and fries! oh and can i have some wine even though it is only morning? hope you have a great weekend girl!
Comment by kalli@fitandfortysomething — July 9, 2010 @ 8:14 am
MMMMMMMMMM those look so good! I usually eat fish twice a week. I favorite way is bbq’d salmon with lemon pepper.
Comment by Heather @ Get Healthy With Heather — July 9, 2010 @ 12:28 pm
this looks amazing!
Comment by Julie — July 10, 2010 @ 8:37 am
Hey, just wanted to tell you that I use http://www.scribd.com to make a printer friendly version of my recipes. You just upload a word document and it gives you a link – super easy!
Enjoy your Saturday!
Comment by Biz — July 10, 2010 @ 12:50 pm
oh love these burgers make loads of salmon
Comment by rebecca — July 10, 2010 @ 8:15 pm
Wow, the salmon burgers look good. And glad to hear you are getting a new laptop, good luck with your camera.
Comment by Allen — July 11, 2010 @ 12:19 pm
LOL hmmm I wonder which glass of wine I would take?
Comment by jaden — July 17, 2010 @ 7:07 am