If I were to sum up my personal nutrition philosophy slash strategy, it’d be “high volume, low calorie”.
I really don’t like feeling hungry. And, if we’re being honest here, other people probably don’t like me when I’m hungry either. I can get a little ramotional. That’s why I like to get the most bang (satiation) for my buck (calories). It’s what helps me stay slender and maintains my friendships.
Unfortunately, this pursuit of satiety doesn’t often leave much room in my diet for fats, healthy or otherwise. If you don’t understand why this is, let’s do a real quick Nutrition 101. Think about a nutrition label. You’ll see the weighted amount of each macronutrient (carbohydrate, protein, fat) that each serving of said food provides. Well, these macronutrients are what give you energy, aka calories. One reason they’re measured in grams is because we have a defined calorie per gram value for these macros. Carbs and protein both provide 4 calories per gram. Fat, on the other hand, provides 9 calories per gram. This means that fat is the most energy dense macronutrient. In other words, a gram of bread will have fewer calories than a gram of oil.
As I travel further from the calorie-focused bandwagon, though, I am able to think about dietary fat with a clearer head. First of all, I like healthy fat. I like nuts and avocado and, given this recipe, salmon. Second of all, I know how good fat is for me. Third of all, fat is slow to digest within your body. In other words, it keeps you fuller for longer. You know those are magic words to me.
At this point it’s probably pretty easy for you to understand why I’m making a concerted effort to incorporate more of these healthy, yummy fats in my diet. Case in point, this Simple Slender Salmon Burger. How did I make this recipe even more stupidly simple than it already is? I purchased a 6 ounce piece of fish, baked it in the oven on Monday night, ate the first 3 ounces that night and saved the rest for this burger. Click here to watch/hear a video tutorial recipe or continue reading.
Simple Slender Salmon Burger
Servings: 1 | Calories per serving: 181
Fat: 7 g (Sat Fat: 1 g) | Carbohydrate: 4 g | Fiber: 0 g| Protein: 25 g
3 ounces cooked salmon filet
1 tablespoon liquid egg whites
1 tablespoon Panko breadcrumbs
PAM Original nonstick spray
1. If cooked salmon is unseasoned, sprinkle with salt, pepper, garlic powder, chili powder, paprika, etc.
2. Chop salmon filet with a knife or flake with a fork
3. Combine salmon, liquid egg whites, and breadcrumbs in a small mixing bowl and mash to combine
4. Form salmon into a patty shape
5. Cook salmon for 3-5 minutes on each side in a skillet coated with PAM over medium heat