Salmon Burgers and Salad

Protein 48g | Fat 37g | Carbs 21g

Calories 593 | Protein 31% | Fat 55% | Carbs 14%

5g | Sodium 899mg | Sat. Fat 9g

Ingredients: (Serves 4)

Drain and discard the liquid from the canned salmon and then pour the drained salmon into a mixing bowl.
Separate the salmon down the center and remove and discard the large bone. Add 1 tbsp. dried basil, ¼ tsp. garlic powder, 1 egg, and about 8-10 whole wheat crackers (crumbled) to the salmon and then mix well. (If the mixture is too crumbly, then add milk, one tbsp. at a time; or if it is too wet, then add a couple more crumbled crackers).
Divide the mixture into four equal portions and then form into “burger patties."
Heat a non-stick skillet coated with 1 tbsp. of olive or coconut oil over medium heat. Once the oil is heated, add the salmon burgers.
When the bottom of the burgers begins to brown a bit, (about 3-4 minutes), flip them over, cover and let the other side cook for an additional 3-4 minutes.
While the burgers are cooking, prepare the salad by mixing a 16 - 20 oz. bag of fresh baby spinach leaves with a 14.5 oz. can of drained mandarin oranges, ¼ cup of balsamic vinaigrette dressing, and ½ cup of walnut pieces.
Top each burger with a slice of your favorite cheese and serve on a whole wheat bun.
Divide the salad into 4 equal portions and then serve one portion of salad and a salmon burger on each plate.

Nutrition analysis based on the use of homemade vinaigrette dressing, 8 whole wheat crackers, and the solid yield of fish and oranges. Sliced cheddar cheese was used in this analysis at 2/3 oz. per slice. It is okay to choose a commercially prepared vinaigrette dressing. Just aim to keep sodium and added sugars in check. Look for a healthy fat in the ingredients and use sparingly.

To lower calories and fat, choose a low-fat variety of cheese. There are also various low sodium varieties.