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Salmon Burgers and Sweet Potato Oven Fries

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Salmon Burgers and Sweet Potato Oven Fries
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Salmon Burgers and Sweet Potato Oven Fries
En Español

Fivestar Rating
(208 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 15 minutes

A colorful, casual meal that's surprising simple to prepare.

Ingredients

For the Sweet Potato Oven Fries:
  • 4 large low sodium sweet potatoes (yams)
  • 1 1/2 tablespoons canola oil
  • 1 tablespoon lemon pepper seasoning blend
For the Salmon Burgers:
  • 1 can 14.75-ounce pink or red salmon
  • 2 green onions, chopped
  • 1/2 cup chopped red bell pepper
  • 8 crackers, unsalted tops (saltine-like), crushed
  • 2 teaspoons lemon juice
  • 2 Egg whites from 2 eggs, whisked
  • 2 tablespoons plain low-fat yogurt
  • 1/4 teaspoon ground black pepper
  • cooking spray
  • 4 whole-wheat buns
  • 8 leaves Bibb Lettuce
  • 2 medium tomatoes (sliced)

Directions

  1. Place oven rack in center, heat oven to 425°F.
  2. Wash and scrub sweet potatoes, slice into wedges, length-wise.
  3. In a large bowl, toss potato wedges with canola oil and seasoning.
  4. Spread on cookie sheet. Roast in the oven, turning occasionally, until tender and golden brown, about 30-40 minutes.
  5. While sweet potatoes are roasting, prepare salmon burgers. Drain salmon; place in a medium mixing bowl and flake.
  6. Fold in green onions and red pepper, crushed crackers, lemon juice, egg whites and yogurt.
  7. Shape into 4 patties.
  8. Coat large nonstick skillet lightly with cooking spray; heat.
  9. Cook salmon burgers until golden brown, turn, and continue cooking until other side is golden brown.
  10. Serve burgers with sliced tomatoes and lettuce, and sweet potato oven fries.

Notes

Serving Suggestions: Serve with a glass of 100% berry juice blend.

Source:

Produce For Better Health Foundation

Nutrition Information

Serving Size: 1/4 of the recipe
Nutrients Amount
Total Calories 490
Total Fat 14 g
Saturated Fat 2 g
Cholesterol 45 mg
Sodium 590 mg
Carbohydrates 69 g
Dietary Fiber 11 g
Total Sugars 19 g
Added Sugars included 3 g
Protein 25 g
Vitamin D 10 mcg
Calcium 250 mg
Iron 4 mg
Potassium 2025 mg
N/A - data is not available
Nutrients Amount
Total Calories 490
Total Fat 14 g
Saturated Fat 2 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 5 g
Linoleic Acid 2 g
α-Linolenic Acid 0.6 g
Omega 3 - EPA 557 mg
Omega 3 - DHA 779 mg
Cholesterol 45 mg
Carbohydrates 69 g
Dietary Fiber 11 g
Total Sugars 19 g
Added Sugars included 3 g
Protein 25 g
Minerals
Calcium 250 mg
Potassium 2025 mg
Sodium 590 mg
Copper 972 mg
Iron 4 mg
Magnesium 158 mg
Phosphorus 598 mg
Selenium 85 mcg
Zinc 3 mg
Vitamins
Vitamin A 1845 mcg RAE
Vitamin B6 1.3 mg
Vitamin B12 3.1 mcg
Vitamin C 72 mg
Vitamin D 10 mcg
Vitamin E 4 mg
Vitamin K 48 mcg
Folate 88 mcg DFE
Thiamin 0.7 mg
Riboflavin 0.5 mg
Niacin 16 mg
Choline 186 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/2 cups
Grains
2 ounces
Protein Foods
3 ounces