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Salmon Burgers with Mango-Thai Salsa

Serves 4


    These Asian-inspired salmon burgers won’t leave you missing the beef or the bun. And keep this fruity and fiery salsa in mind the next time you want to jazz up grilled chicken or taco night. Serrano pepper or chile de arbol would be good swaps for bird’s eye pepper in the salsa. You can even mix some Sriracha sauce into the burgers to further punch up the meal.


    Skin deep

    Skinless fish is the only way to go for burgers. A helpful fishmonger will kindly skin fillets for you before purchase. As an alternative to salmon, you can also blend up skinless fillets of arctic char or rainbow trout.


    Salmon Burgers with Mango-Thai Salsa


      • 1 lb (450 g) skinless salmon
      • 1 large organic egg
      • 1/2 cup (125 mL) panko bread crumbs
      • 2 garlic cloves, minced
      • 1 Tbsp (15 mL) low-sodium soy sauce or tamari
      • 1/3 cup (80 mL) fresh, chopped basil
      • Zest of 1 lime
      • Juice of 1/2 lime
      • 2 tsp (10 mL) fish sauce
      • 1 tsp (5 mL) sesame oil
      • 1 tsp (5 mL) coconut sugar
      • 1 1/2 cups (350 mL) halved cherry tomatoes
      • 1 cup (250 mL) cubed mango
      • 2 green onions, sliced
      • 1 bird’s eye chili pepper, minced
      • 1/3 cup (80 mL) chopped cilantro
      • 1 Tbsp (15 mL) peanut oil or grapeseed oil


      Per serving:

      • calories345
      • protein26 g
      • total fat19 g
        • sat. fat3 g
      • total carbohydrates18 g
        • sugars9 g
        • fibre2 g
      • sodium474 mg



      In food processor container, place salmon, egg, bread crumbs, garlic, soy sauce, basil, and lime zest, and pulse several times until you have a chunky mixture. Form into 4 patties.


      In large bowl, whisk together lime juice, fish sauce, sesame oil, and sugar. Stir in tomatoes, mango, green onions, chili pepper, and cilantro.


      In large skillet over medium-high, heat oil. Place salmon burgers in skillet and cook for 3 minutes on each side, or until crispy on the outside but just barely cooked through in middle, to an internal temperature of 145 F (63 C). Alternatively, you can prepare the burgers on an outdoor grill over medium heat, making sure grill grates are well greased.


      Serve salmon burgers topped with salsa.



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      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.