Eat Your Way To Great Skin

Salmon Burgers with Green Goddess Sauce

Salmon Burgers with Green Goddess Sauce

This weeks recipe is light, zesty and perfect for al fresco summer dining: the ideal accompaniment for sunshine, a warm breeze and good company. The main ingredient is wild Alaskan salmon, a healthy and sustainable choice that provides omega 3 essential fatty acids

Omega-3 fatty acids cannot be made by the body and can only be obtained through diet. They are absolutely vital to healthy mind, mood and body. Deficiencies may cause inflammatory disease, mood disorders, mental impairment and contribute to skin disorders such as eczema, psoriasis and dry skin conditions.

Some types of omega-3 can be obtained from plant and vegetable source. Walnuts for example, are packed full of the omega-3 alpha-linolenic acid (ALA). You may remember our delicious walnut spread recipe, which made use of this natural super food. Flax seeds are another well known example of a food rich in ALA. The difficulty here is that the body is required to break down plant sourced omega-3’s in order to make use of them. For most people this is not a problem. But people who have underlying nutritional deficiencies, or who lack certain enzymes, may struggle to complete this process. In these cases, a diet rich in fish oil is the right nutritional solution.[pullquote]The body is required to break down plant sourced omega-3’s in order to make use of them. For most people this is not a problem. But people who have underlying nutritional deficiencies, or who lack certain enzymes, may struggle to complete this process. In these cases, a diet rich in fish oil is the right nutritional solution.[/pullquote]

Ingredients 

For the Burgers

  • 600g/1lb 5oz skinless wild Alaskan salmon, cut into chunks
  • 75g/2½oz white breadcrumbs
  • 1 free-range egg white
  • 1 shallot, finely chopped
  • 2 tbsp chopped fresh coriander
  • sea salt and freshly ground black pepper
  • 2-3 tbsp vegetable oil, for frying

For the Green Goddess Sauce

  • 3 tablespoons low-fat mayonnaise
  • 1 tablespoon reduced-fat sour cream
  • 1 anchovy fillet, rinsed and finely chopped
  • 2 teaspoons finely chopped fresh chives
  • 1 teaspoon finely chopped fresh parsley
  • 1 teaspoon capers, rinsed and finely chopped
  • 1/2 teaspoon freshly grated lemon zest
  • 1/2 teaspoon fresh lemon juice
  • pinch sea salt
  • pinch freshly ground pepper

To serve

  • 4 ready-made focaccia buns, griddled lightly to toast
  • 1 Webbs lettuce, leaves separated
  • 2 tomatoes, sliced
  • A slice of mild red salad onion

Directions:  

  1. Place the salmon, breadcrumbs, egg white, shallot and basil into a food processor and pulse until combined, but not puréed, then season with salt and freshly ground black pepper. Tip: Be careful not to over process
  2. Divide the mixture into four portions and shape each portion into a burger shape. Place onto a plate and transfer to the fridge to chill for 30 minutes. Tip: This step will help the burgers to retain their shape when you cook them.
  3. Heat the oil in a large frying pan, then add the burgers and fry for three minutes on each side, or until golden-brown all over and completely cooked through.
  4. For the Green Goddess Sauce, mix the mayonnaise, sour cream, anchovy, chives, parsley, capers, lemon zest, lemon juice, pinch of salt and pepper in a small bowl.
  5. To serve, place the lettuce and tomato slices onto one side of each focaccia bun, top with a burger and a dollop of lime mayonnaise, then add the lids to the buns. Serve on plates with a portion of chips alongside.

Other considerations

When it comes to choosing your salmon, the healthiest and most sustainable choice is wild Alaskan Salmon. Alaskan fisheries are well managed, the population is healthy and abundant, and the fish are certified as sustainable by the Marine Stewardship Council. Whilst farmed salmon may sound like a sustainable choice, open net farming is environmentally destructive. Furthermore, farmed salmon have high levels of toxic PCB’s.

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Ishtar Skinlights

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