A colourful, casual dish that’s surprisingly easy to arrange.
Preparation time: quarter-hour
Servings: 4
Ingredients
Baked sweet potato fries
- 4 large low sodium sweet potatoes (yams)
- 1 1/2 tablespoons canola oil
- 1 tablespoon lemon pepper spice mix
Salmon Burgers
- 1 can (14.75 ounces) of pink or red salmon
- 2 green onions, chopped
- 1/2 cup chopped red pepper
- 8 crackers, unsalted tops (just like salty), crumbled
- 2 teaspoons of lemon juice
- 2 egg whites, beat stiff
- 2 tablespoons of plain low-fat yogurt
- 1/4 teaspoon ground black pepper
- cooking spray
- 4 wholegrain rolls
- 8 leaves of Bibb lettuce
- 2 medium tomatoes, sliced
Directions
- Place oven rack in center, preheat oven to 425°F.
- Wash and scrub the sweet potatoes, cut into wedges lengthwise.
- In a big bowl, mix the potato wedges with the canola oil and spices.
- Spread on a cookie sheet. Bake within the oven, turning occasionally, until soft and golden brown, about 30-40 minutes.
- While the sweet potatoes are baking, prepare the salmon burgers. Drain the salmon, transfer to a medium bowl and chop.
- Add green onions and red peppers, crushed crackers, lemon juice, egg whites and yogurt.
- Form 4 patties.
- Frivolously spray a big non-stick pan with cooking spray; warm.
- Fry the salmon burgers until golden brown, flip and proceed to cook until the opposite side is golden brown.
- Serve the burgers with sliced tomatoes, lettuce and sweet potato fries.
Recipe courtesy of What’s Cooking? USDA mixing bowl.
Nutrition Facts
4 servings
Amount per serving
Calories
490
%DV* | |
Total fat content 14g | |
Saturated fat 2 gr | |
Trance Fat | |
cholesterol 45 mg | |
Sodium 590 mg | |
Total carbohydrates 69g | |
Dietary fiber 11h | |
Sugars 19h | |
Added sugars 3g | |
Protein 25g | |
Vitamin D 10 mcg | |
Calcium 250 mg | |
Iron 4 mg | |
Potassium 2025 mg |
*Each day percentages are included where available. They’re based on 2,000 sq
calorie weight loss plan. Your each day value could also be higher or lower depending in your caloric needs.