Disclosure: This is a sponsored post written by me on behalf of Seafood Nutrition Partnership for IZEA. All opinions are 100% mine.
All the random food holidays out there make me giggle a bit. Do you guys see these too? I feel like every day in my Facebook newsfeed there’s another random one, like “National Banana Split Day” or “National Wheat Toast Day”!
Admittedly, as a food blogger I actually really like these, because usually there are either a) some random restaurant promotions for free food (um, YAY) or b) it gives me recipe or blog inspiration.
It turns out October is National Seafood Month and that is a food holiday I can totally get behind!
Eating seafood twice a week has been shown to improve heart and brain health, as well as reduce the risk of death from heart-related causes.
Back in August, I took the Healthy Heart Pledge from the Seafood Nutrition Partnership. The goal of the pledge is to encourage you to eat seafood twice a week, and given all the health benefits – I knew I wanted to try to meet that goal.
I come from a family that never ate seafood growing up, so at first getting to twice a week seemed like a big challenge. But I’m happy to say that most weeks I’ve met this goal! In my meal plans, I usually include a seafood-focused dinner on one night a week (my scallops with grapefruit brown butter are a go-to favorite). And then I keep fish fillets in the freezer that I defrost and bake for lunch sometimes, usually serving them on top of a salad (like this tasty salmon salad with pears, bell pepper and walnuts).
There were a few weeks I fell short though, so I’m recommitting right now to the pledge. And I’d love for you to join me! Simply set a goal to eat seafood twice a week. You can also take the pledge by simply liking the Seafood Nutrition Partnership on Facebook, or tweet using #HeartHealthyPledge to show you’re on board! With all the different seafood options out there – from fish fillets to canned fish to shellfish like shrimp and scallops – I know we can meet this goal together.
To get you started, I’ve put together the easiest ever salmon burger recipe for you. I mean, really – they are SO simple to make.
These salmon burgers contain just 5 ingredients (plus salt and pepper – these are cooking show rules where spices don’t count, right?! 😉 ). And they are ready to eat in less than 30 minutes, making them ideal for a family dinner. Just pop some frozen veggies in the microwave and you’ve got yourself a complete meal!
The patties themselves are made from just salmon and butter beans – plus some salt and pepper to season. The key to keeping these moist is two fold: 1) don’t overprocess in the food processor (a few quick pulses should do the trick) AND 2) don’t skimp on the avocado topping – it adds a delicious creaminess that tastes great!
Salmon is a highly nutritious food to include regularly in your diet. It’s one of the best sources of omega-3 fatty acids, it’s a great source of protein, and it’s one of only a few foods that has a good source of naturally occurring Vitamin D. And for my fit-focused ladies in the crowd, salmon is amazing for athletes to include regularly thanks to these attributes – plus it offers possible benefits on exercise-induced inflammation (though the research is still somewhat inconclusive on this).
The whole family was a fan of these burgers, and I hope yours will be too! Enjoy 🙂
Easy Salmon Burgers
Ingredients
- 3/4 lb of salmon, cut into chunks (fresh or canned)
- 2/3 cup butter beans
- 1/4 tsp each salt and pepper
- 1 tbsp olive oil
- 1 avocado, sliced
- 4 whole wheat hamburger buns
Instructions
- In a food processor, blend together salmon, butter beans, salt, and pepper until combined. (This should only take a few seconds of processing – don’t overprocess).
- Heat 1 tbsp olive oil in a skillet over medium heat.
- Form salmon mixture into 4 burger patties and place in the pan. Cook for approximately 3-4 minutes per side, or until burger is cooked through and reaches an internal temperature of 145 F.
- Place salmon burgers on a bun and top each with sliced avocado.
Notes
Nutrition
Share with me: Are you joining me for the Heart Healthy Pledge? What’s your favorite seafood recipe? Do you eat seafood at least twice a week?
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Salmon is one of my favorite things ever! These burgers sound delicious! 😀 I need to go grocery shopping! :]
I love salmon in pretty much any recipe out there 🙂
I love a quick weeknight meal. This looks like a great option for a healthy dinner. I’d add some Guac or lemon and eat it!
Hope you enjoy ’em Kim!
That IS easy! I never put salmon in a burger before!
So simple right?! They’ve gotta be the easiest burgers ever.
This is awesome !! Five ingredient salmon burger, all the heart healthy fats!! I’ll def be trying this!
Yes, between the salmon and avocado it’s a total heart healthy fat fest 🙂
I also grew up not really eating seafood! I am still not a huge fan, but I have grown my taste buds the past dew years. Salmon and avocado are 2 of my favorite combos! I will have to try these burgers asap!
It’s funny how our taste buds adapt and change over time. I hope you’ll give these burgers a try and let me know what you think!
I’m not a huge salmon fan, but my husband would love this! Thanks for sharing! 🙂
Sure thing Karen!
I love seafood, but the reports I’ve read of slave labor being used in most fisheries has made be really uncomfortable buying any seafood unless I can be sure it doesn’t involve slave labor. Our local stores sell wild-caught Gulf shrimp caught by US fishers; I buy those. Occasionally, our local First Nations fishers sell thir catch at a nearby boat launch. That’s pretty much the only way I can buy salmon and know it was ethically produced.
I friend of mine cans First Nations-caught salmon; I really need to buy some of hers! (I was leary, but I heard her describe her process. She pressure-cans it, and she knows what she’s doing. 🙂
It’s so tough these days sorting through the nutrition issues along with sustainability, ethics, local food, etc. It sounds like you’re making some educated decisions on how to purchase your fish which is great! Hope you’re able to give this a try with some of your friend’s canned fish 🙂
Do you think garbanzo beans would work? I always have them around. I can them – are you getting the impression that I’m moderately obsessive about knowing where my food comes from? 😉
I definitely think they’d work! They seem pretty similar in terms of starch and how they’d combine with the salmon. (And don’t skip the avo on top; the creaminess is the perfect addition to these!)
This looks really good!
Thanks Miheala!
My daughter raises Atlantic salmon and my in-laws are lobstermen and clam diggers. We eat a lot of seafood. I’m going to make these salmon burgers one night next week. They look great!
That’s amazing! I’m sure everything you get tastes pretty awesome because it’s so fresh.
These look amazing! I have actually never made any type of salmon burger before, but I LOVE salmon so I am definitely going to try these!
Yay! Hope you love ’em Charlene 🙂