Serves 4 / Frozen fruit and canned salmon keep this meal economical and no-fuss.
Prep tips: If you have time, make the patties ahead and refrigerate; cold burgers hold together better during cooking. With a good knife you can simply chop the frozen fruit and add it directly to the skillet without think-ahead thawing. Frozen blueberries, raspberries, and rhubarb also work well. Serving tip: Serve with quinoa, roasted squash, or steamed potatoes. This salsa is equally wonderful on white fish such as tilapia and catfish.
2 5-ounce cans pink or sockeye salmon, drained
½ cup quick-cooking rolled oats (not instant)
1 whole egg, beaten
2 teaspoons ground cumin
Juice from ½ lemon
3 teaspoons vegetable oil, divided
½ yellow onion, diced
2 cloves garlic, minced
1.5 cups each frozen mango chunks and frozen strawberries, chopped
1 medium red bell pepper, chopped
1 jalapeño pepper, seeded and minced
1/3 cup chopped fresh cilantro
1. In a bowl, flake salmon with a fork. Mix in oats, egg, cumin, lemon juice, and ground black pepper to taste. Form into four patties and set aside.
2. In a skillet, heat 1 teaspoon oil over medium heat. Sauté onion until translucent and softened, about 5 minutes. Mix in garlic and cook 2 minutes more. Add mango, strawberries, bell pepper, and jalapeño; cook for 5 minutes, stirring occasionally. Remove from heat, add cilantro, and cover to keep warm.
3. In a separate nonstick skillet, heat remaining 2 teaspoons oil over medium heat. Cook salmon burgers for 3–5 minutes per side or until lightly browned and heated through. Serve burgers topped with salsa.
PER SERVING: 268 cal, 37% fat cal, 12g fat, 2g sat fat, 98mg chol, 18g protein, 27g carb, 5g fiber, 327mg sodium