6 Ingredient Salmon Burgers

Facebook
Twitter
LinkedIn

Looking for a new way to squeeze some healthy omega-3 fats into your weekly lineup? These 6 ingredient salmon burgers is the answer! 

Looking for a new way to squeeze some healthy omega-3 fats into your weekly lineup? These 6 ingredient salmon burgers is the answer! 

I was 100% positive I had already posted this recipe for 6 Ingredient Salmon Burgers to the ol’ blog, but it turned out I hadn’t! Crazy, considering this is one of our staple protein sources for when we grow tired of chicken or beef. I’ve made countless batches, and they turn out great every time! They turn out looking like snickerdoodle cookies every time as well….I don’t hate it (though you certainly don’t want to get them mixed up!).

If you keep up with the health and wellness field at all, then you’ve heard how good salmon is for us. But…what exactly does salmon contain that makes it so great? Glad you asked! It’s a wonderful source of vitamin B12, vitamin D, selenium, and omega 3 fatty acids…just to name a few.

Next question, what makes these specific nutrients so important to us? Keep reading:

  • Vitamin B12: simply put, it lends us energy! When we don’t have adequate levels of B12, we often feel tired and fatigued. Depression and poor memory are other negative effects of not enough B12. 
  • Vitamin D: it has been estimated that roughly 1/4 of Americans are deficient (I’d argue more). We can get vitamin D from sunlight, but that can be pretty darn tough when millions of us are stuck inside behind a screen for the majority of a work day! We know vitamin D helps with bone health, but it also boosts immune system function, as well as serve as an antidepressant as it can help regulate mood. If you’re tired and achey all the time, it could be a sign you could be low – get it checked! Salmon is one of the best food sources for it.
  • Selenium: plays a big role as an antioxidant, and helps support thyroid and reproductive health, as well as a happy, healthy metabolism. It protects our cells from the nasty mutations that can lead to disease. Thyroid health is having a major moment in the spotlight right now, and so selenium is also getting a little extra (much needed, in my opinion) attention.
  • Omega 3 fatty acids: our body can’t make these on its own, so we must consume them through foods or supplements!! Omega 3s serve as an anti-inflammatory powerhouse in the body, which is just the BOMB.COM, since inflammation can contribute to almost every chronic disease we are plagued with. It’s wonderful for bone, heart, and brain health, but it’s also the stuff that helps your skin glow from the inside out as well! Maybe she’s born with it, maybe it’s omega 3’s. Aside from that, they’ve also been studied to have a profound effect on preventing cancer – take that!!!

Well, can’t you just pop a few supplements back and get the same benefit? Not quite. Nutrients in their isolated form, such as when found in a supplement, may not be providing the full benefit as they would if consumed from a whole food source. We have to consider something called the whole food matrix, which includes the many hundreds (possibly thousands) of nutrient compounds found in foods. Compounds and nutrients present in the whole form of foods synergistically (work together to) favorably impact metabolism. Relying on isolated nutrients (or supplements) often does not offer similar benefits, partly because of the absence of co-factors (some nutrients are needed to activate or help the body absorb other nutrients). Isolated nutrients can also skew the balance between different nutrients within the body. 

Food for thought 🙂

There you have it, a mini nutrition and science lesson all in one. Free tuition! Now that we’ve got those prerequisite courses out of the way, on to the upper level course…I mean, recipe!! 6 simple ingredients (that I ALWAYS have in my kitchen), 30 short minutes, and you’ll have these 6 Ingredient Salmon Burgers on your dinner table! Serve with your fav veggie and carb, and call it a meal.

Canned wild alaskan salmon is legitimately always in my pantry because it’s such a cost-efficient, shelf-stable protein source, but I make sure to steer clear from farm-raised and instead reach for wild-caught alaskan salmon. Other than that, the recipe is pretty straight forward. Eat them plain, eat then on a bun, eat them on a salad – do whatever you want! I love pairing them with cranberry sauce in the winter…it’s oddly an amazing combo. Make sure to check out the Notes section for other ways to jazz up the recipe! 

6 Ingredient Salmon Burgers

Looking for a new way to squeeze some healthy omega-3 fats into your weekly lineup? These 6 ingredient salmon burgers is the answer! 
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Servings 2 servings

Ingredients
  

  • 1/3 cup oat, cassava, or almond flour
  • 1 6-oz can wild Alaskan salmon, drained
  • 1/2 small yellow onion, diced
  • 1 egg
  • 2 tbsp dijon mustard
  • 2-3 cloves garlic, minced
  • sea salt and ground pepper, to taste

Instructions
 

  • Preheat oven to 400 degrees F, line a baking sheet with parchment paper and rub oil on top to prevent sticking.
  • Add all ingredients together into a food processor and pulse until just combined, being careful to not over-pulse it down to a paste.
  • Use hands to form mixture into 4 mini patties (2 per serving). If mixture is too wet, add in additional flour a couple tablespoons at a time.
  • Place patties the baking sheet and bake for 25 minutes, flipping halfway.

Notes

To make a BBQ version of these salmon burgers, add in a couple tablespoons of BBQ sauce. Add additional flour if needed to maintain consistency.
These are also good with chopped up sundried tomatoes added in!

More to Explore

HEY THERE I'M CLARA

My biggest passion lies in helping people like you detach their worth from their wellness and learn how to steward their health in a way that is sustainable, enjoyable, and meaningful to them, so they can feel their best and run the race set before them.

follow on instagram

GET THE MOST OUT OF MEMBERSHIP:

Pro tips to help you maximize your membership :)

  1. Download and/or print out the monthly focus topic guide. Schedule time to read through it. It doesn’t need to take up a lot of time, but think of it like a deposit or investment for your future self. You are choosing to learn how to care for and steward your body…it’s worth the time!
  2. Be willing and ready to apply the information with an open mind. Remember, we aren’t just absorbing information…we’re implementing it, to experience transformation. If you’ve ever been overwhelmed with where or how to start…THIS IS IT! I’m literally giving you a framework and action steps to take. You don’t have to do everything in it’s entirety, but you do need to do SOMETHING…and you can!
  3. If you can’t do it all, DO SOMETHING SMALL! You don’t have to implement 100% of the content to see change and improvements in your health. Each action you take compounds. 40% effort is better than 0%. 
  4. Confused? Ask questions!! Take every opportunity to ask questions to gain clarity or direction…that’s what you’re here for, right? Be an active participant – I can’t do the work for you, but I’m here to guide and direct!
  5. Remember: have FUN with this. Your health is a gift that you are meant to ENJOY, not feel enslaved to. If you aren’t having fun, it’s probably a good sign that you need to reassess your motives and where you’re placing your focus. We celebrate our bodies around here. 

getting started:

New around here? Welcome! Check out some helpful tips on how to get started, below!​

  1. Say hi and introduce yourself: in the Facebook group, you’ll find a pinned post where you can introduce yourself and say hi to the group! Use this group to post questions, workout or nutrition wins, takeaways from the trainings, or encouragements for others. Don’t have Facebook? You can create a “ghost account” to use only for the group if you want to be a part of it…we’d love to have you!
  2. Familiarize yourself with the membership portal: things should be fairly simple to navigate. Monthly content will be found in that months module. All other content will be found in the resource bank.
  3. Download your resources: download, print, and/or save the focus topic guides, recipe collections, and workouts to your phone for easy access at the start of each month. *PRO TIP: I suggest printing out the focus topic guides each month to create your own personal wellness manual*
  4. Plan time to read, reflect, and implement: you don’t need to spend hours on this content!! Don’t worry about “falling behind” – it’s intended to serve you as a resource as you see fit, but I do suggest carving out time at the start of the month to read through the guide and complete the beginning of the month questions, and then time at the end of the month to reflect as well. Week to week you can schedule short check-in periods to make sure you’re still dialed in to the habit or topic.

Need support?: use the “contact Clara” button to send me an email.