Grilled Salmon Burger with Tzatziki
Enjoy the fresh and flavourful Salmon Burger with Tzatziki, a diabetes-friendly choice that pairs the heart-healthy benefits of omega-3 fatty acids with the creamy, refreshing taste of homemade Tzatziki. This recipe is perfect for a nutritious summer meal, offering a high-protein, low-carbohydrate option that's easy to prepare on the grill or stove.
- Suitable for diets:
- Gluten Free
- High-Protein
- Pescatarian
Why Diabetes Friendly?
- Rich in Omega-3 Fatty Acids: Salmon is an excellent source of omega-3 fatty acids, which are beneficial for heart health and can help manage blood sugar levels.
- Low in Carbohydrates: The main components of the burger are low in carbohydrates, which is ideal for maintaining stable blood sugar levels.
- High in Protein: The high protein content from both the salmon and Greek yogurt helps in slow digestion and sustained energy, which is crucial for blood sugar regulation.
Advertisement
Ingredients
- salmon (remove skin and any brownish fat from underneath) 1 lb
- ginger (grated) 1 tsp
- parsley (chopped finely) ½ cup
- chili powder ⅓ tsp
- cayenne powder 1/8 tsp
- breadcrumbs 3 tbsp
- green onion (finely chopped) 2 stalks
- salt ½ tsp
- pepper (ground) 1/8 tsp
For the Tzatziki
- Greek yogurt 1 cup
- garlic (minced) 1 clove
- cucumber (finely diced ) ½ cup
- oil spray
Advertisement
Cooking Tips
- Salmon Preparation: Ensure that the salmon is chopped finely to help the patties hold together better during cooking.
- Tzatziki Texture: For the best tzatziki consistency, ensure the cucumber is seeded and drained of any excess water to prevent a watery sauce.
- Grilling Tips: If grilling, ensure the grill is well-oiled to prevent the patties from sticking. A cast iron skillet can also be used for an even sear.
Advertisement
Instructions
- Using a knife, chop the salmon finely. Mix the chopped salmon with grated ginger, minced parsley, chili powder, cayenne powder, breadcrumbs, minced green onion, salt and pepper. Form into 4 patties.1 lb salmon, 1 tsp ginger, ½ cup parsley, ⅓ tsp chili powder, 1/8 tsp cayenne powder, 3 tbsp breadcrumbs, 2 stalks green onion, ½ tsp salt, 1/8 tsp pepper
- Make the Tzatziki: Mix the yoghurt with the garlic, diced cucumber and set aside.1 cup Greek yogurt, 1 clove garlic, ½ cup cucumber
- Heat the grill to medium heat or heat a 12-inch cast iron skillet over med-high heat on the stove top.
- When the grill is hot, spray the grill with cooking spray. (If you are cooking them in a pan, coat the bottom of the skillet with cooking spray.)oil spray
- Grill or sear the burgers for 4 minutes per side. If they are sticking to the grill, wait another minute before flipping.
- Serve with or without a bun with the tzatziki and sliced tomato.
Advertisement
FAQ
Can these salmon burgers be made ahead and stored?
Yes, the patties can be formed and refrigerated for a day ahead, or frozen between layers of parchment paper for up to a month.What are some healthy side dishes to serve with salmon burgers?
Opt for light sides such as a fresh salad, steamed vegetables, or a quinoa salad to complement the flavours and maintain a balanced meal.How can I make this recipe completely dairy-free?
Substitute the low or no-fat Greek yogurt with a suitable non-dairy alternative like coconut yogurt or almond yogurt for the tzatziki.Are there any alternatives for those who don’t like cilantro or parsley?
If cilantro or parsley isn't to your taste, you can use chopped spinach as an alternative, which will also add a nice texture and additional nutrients without the strong flavour.
Advertisement
Nutrition
Per serving
Calories: 230.1kcal
Carbohydrates: 9g
Fiber: 1g
Sugar: 2.6g
Fat: 7.9g
Saturated Fat: 1.3g
Trans Fat: 0.003g
Protein: 29.2g
Nutrition Facts
Grilled Salmon Burger with Tzatziki
Serving Size
1 patty
Amount per Serving
Calories
230.1
% Daily Value*
Fat
7.9
g
12
%
Saturated Fat
1.3
g
8
%
Trans Fat
0.003
g
Cholesterol
64.9
mg
22
%
Sodium
421.9
mg
18
%
Potassium
732.1
mg
21
%
Carbohydrates
9
g
3
%
Fiber
1
g
4
%
Sugar
2.6
g
3
%
Protein
29.2
g
58
%
Vitamin C
11.9
mg
14
%
Calcium
102.4
mg
10
%
Iron
2
mg
11
%
Magnesium
49.4
mg
12
%
Zinc
1.3
mg
9
%
Folic Acid
6.2
µg
* Percent Daily Values are based on a 2000 calorie diet.
Comments