Simple Slender Salmon Burger

If I were to sum up my personal nutrition philosophy slash strategy, it’d be “high volume, low calorie”.

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 | The Slender Student

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

ingredients:

3 ounces cooked salmon filet

1 tablespoon liquid egg whites

1 tablespoon Panko breadcrumbs

PAM Original nonstick spray

 

directions:

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

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4 thoughts on “Simple Slender Salmon Burger

  1. Hi Claire! First off, looove your blog! It’s definitely one of my favorites. I am very excited for the launch of your new one. The salmon burger looks great. What sides did you pair with it? Do you have a recipe for them? They look delish!

  2. Hey Claire! Unrelated to this post, but just wanted to let you know how much I appreciate your blog. I love a good foodie/nutrition blog, and you have a special place in my heart now that I’ve learned you’re a fellow longhorn! Hook ‘em and keep doing what you do.

  3. I actually went into the link to check what ramotional means, haha! This is hilarious and so like me :D Well Thanks for sharing a wonderful, quick, tasty, healthy and awesome recipe. Oh I love burgers :)

  4. These were my first homemade salmon burgers and turned out pretty well. They broke apart a bit, but were still manageable. I would not recommend making these with less than a pound of salmon. There just isn’t enough to successfully make the recipe otherwise. I topped with roasted red peppers and a lemon dill aioli. Very good and moist and pretty easy. I was looking for something to do with some frozen…tasteless…salmon I bought and these really fit the bill. I only took a star away because they fell a part a little. I will make these again.

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