Super Healthy Salmon Burgers

A delicious super healthy salmon burger with a grilled salmon fillet, fresh lettuce, sliced tomatoes, and creamy dill sauce on a toasted sesame bun, served with crispy sweet potato fries on a rustic wooden board.

If you’re looking for a nutritious and delicious meal, these Super Healthy Salmon Burgers are the perfect choice! Packed with lean protein, omega-3 fatty acids, and essential vitamins, they offer a healthier alternative to traditional beef burgers. Whether you’re trying to eat cleaner or just love the taste of fresh salmon, this easy recipe will quickly become a favorite in your kitchen.

2. Why Choose Salmon for Your Burgers?

Salmon is one of the healthiest proteins you can add to your diet. It’s loaded with essential nutrients that provide numerous health benefits, making it a fantastic choice for burgers. Here’s why you should opt for salmon burgers over traditional beef burgers:

Health Benefits of Salmon

Fresh raw salmon fillets garnished with lemon slices, coarse sea salt, and fresh dill, showcasing the rich color and texture of the fish.

  1. Rich in Omega-3 Fatty Acids
    • Omega-3s help reduce inflammation, lower blood pressure, and support brain health.
    • They can improve heart health by reducing triglycerides and enhancing good cholesterol (HDL).
  2. High-Quality Protein Source
    • Salmon is a complete protein, meaning it contains all essential amino acids your body needs.
    • It helps with muscle repair, supports metabolism, and keeps you feeling full longer.
  3. Packed with Essential Vitamins & Minerals
    • Vitamin D: Supports bone health and immune function.
    • B Vitamins: Help with energy production and nervous system function.
    • Selenium: Acts as an antioxidant and protects against cellular damage.
  4. Lower in Saturated Fat Compared to Beef
    • Salmon has healthy unsaturated fats instead of the saturated fats found in red meat.
    • This makes salmon a heart-friendly option that still satisfies burger cravings.
  5. Great for Weight Management
    • Salmon is nutrient-dense but low in calories, making it a great choice for those looking to maintain a healthy weight.
    • Its high protein content boosts metabolism and promotes satiety.

By choosing salmon burgers, you get all these benefits in a delicious and satisfying meal. Now, let’s move on to the key ingredients you need to make the perfect salmon burger!

3. Key Ingredients for the Perfect Salmon Burger

The secret to a super healthy salmon burger lies in using fresh, high-quality ingredients that enhance both flavor and nutrition. Here’s what you need:

Fresh ingredients for super healthy salmon burgers, including raw salmon, eggs, breadcrumbs, parsley, garlic, lemons, mustard, and spices, arranged on a white background.

Main Ingredients:

  1. Fresh or Canned Salmon(Main Protein)
    • Fresh wild-caught salmon is the best option for flavor and nutrition.
    • Canned salmon works well too—just ensure it’s boneless and skinless for convenience.
  2. Whole Wheat or Almond Flour(Binder)
    • Instead of regular breadcrumbs, use whole wheat flour for extra fiber.
    • For a gluten-free option, almond flour works great and adds healthy fats.
  3. Egg or Flaxseed Egg(Binding Agent)
    • Helps hold the burger together.
    • For a vegan alternative, mix 1 tbsp ground flaxseed + 3 tbsp water and let it sit for 5 minutes.
  4. Greek Yogurt or Avocado(Healthy Fats & Creaminess)
    • Greek yogurt adds a protein boost and makes the burger juicy.
    • Mashed avocado provides healthy monounsaturated fats.
  5. Lemon Juice & Dijon Mustard(Flavor Boosters)
    • Lemon juice adds freshness and enhances the taste of salmon.
    • Dijon mustard provides a mild tang and helps bind the ingredients.
  6. Fresh Herbs & Spices(Seasoning & Antioxidants)
    • Garlic powder, onion powder, smoked paprika, and black pepper for deep flavor.
    • Fresh parsley, cilantro, or dill for a burst of freshness.
  7. Olive Oil or Avocado Oil(For Cooking)
    • These healthy oils enhance flavor and provide essential fatty acids.

Optional Add-Ins:

  • Chopped spinach or kale – Adds extra vitamins and fiber.
  • Chia or flaxseeds – Boosts omega-3s and fiber content.
  • Chopped red bell peppers or jalapeños – Adds a pop of color and a hint of spice.

Now that you have your ingredients ready, let’s move on to how to prepare these delicious salmon burgers!

4. Step-by-Step Guide to Making Salmon Burgers

Follow these simple steps to prepare at home.

Prepare the Salmon

  • If using fresh salmon, remove the skin and cut the fillet into small chunks.
  • Pulse in a food processor until finely chopped but not pureed. You want a slightly chunky texture for the best consistency.
  • If using canned salmon, drain well and mash with a fork.

Mix the Ingredients

  • In a large bowl, combine the salmon, flour, egg (or flax egg), Greek yogurt (or avocado), lemon juice, mustard, herbs, and spices.
  • Mix until everything is well combined and holds together.
  • If the mixture feels too wet, add a little more flour or almond meal to help bind it.

Shape the Patties

  • Divide the mixture into 4 equal portions and shape them into burger patties.
  • Place them on a plate and refrigerate for 15–20 minutes to help them firm up.

Cook the Salmon Burgers

  • Stovetop Method:
    • Heat 1 tbsp of olive oil in a pan over medium heat.
    • Cook the patties for 3–4 minutes per side until golden brown and fully cooked.
  • Oven Method:
    • Preheat oven to 375°F (190°C).
    • Place patties on a parchment-lined baking sheet and bake for 15–18 minutes, flipping halfway.
  • Air Fryer Method:
    • Preheat air fryer to 375°F (190°C).
    • Spray patties with a little oil and air fry for 10–12 minutes, flipping halfway.

Assemble the Burgers

  • Place each salmon patty on a whole grain or lettuce bun.
  • Add toppings like sliced avocado, tomatoes, spinach, red onion, and Greek yogurt sauce.
  • Serve with a healthy side dish (see next section for ideas).

5. Best Side Dishes to Pair with Salmon Burgers

A delicious super healthy salmon burger deserves equally nutritious and flavorful side dishes. Whether you’re looking for something light and fresh or hearty and satisfying, here are some great side options to complete your meal.

Healthy & Light Sides

  1. Crispy Baked Sweet Potato Fries
    • A healthier alternative to regular fries, packed with fiber and antioxidants.
    • Tip: Toss with olive oil, smoked paprika, and sea salt before baking.
  2. Quinoa Salad with Lemon Dressing
    • A high-protein, gluten-free grain that complements the salmon perfectly.
    • Mix with cucumber, cherry tomatoes, parsley, and a lemon-olive oil dressing.
  3. Cucumber and Avocado Salad
    • A refreshing side with hydrating cucumbers, creamy avocado, and lime juice.
  4. Steamed or Roasted Vegetables
    • Broccoli, asparagus, or Brussels sprouts pair well with the rich flavor of salmon.
    • Tip: Drizzle with lemon juice and garlic for extra flavor.

Heartier Side Dishes

  1. Whole Grain or Cauliflower Rice
    • A simple, low-carb and fiber-rich alternative to traditional rice.
    • Try a garlic and herb seasoning for added taste.
  2. Grilled Corn on the Cob
    • A classic summer side dish that complements the smoky flavors of the salmon burger.
    • Tip: Brush with olive oil and sprinkle with paprika before grilling.
  3. Garlic Roasted Chickpeas
    • A crunchy, protein-packed snack that adds texture to your meal.
    • Roast chickpeas with olive oil, cumin, and black pepper for a flavorful crunch.

Healthy Dips & Sauces

  1. Greek Yogurt & Dill Sauce
    • A light and creamy sauce that adds a tangy kick to your burger.
    • Recipe: Mix Greek yogurt, lemon juice, fresh dill, garlic, and a pinch of salt.
  2. Homemade Guacamole
    • A great addition for extra healthy fats and flavor.
    • Tip: Mash avocado with lime juice, cilantro, and diced tomatoes.
  3. Hummus with Veggies
  • A fiber-rich dip that works as a side or spread for your burger.
  • Try roasted red pepper or classic garlic hummus.

With these healthy and delicious sides, your salmon burger meal will be both satisfying and packed with nutrients!

6. Pro Tips for the Best Salmon Burgers

Want to take your salmon burgers to the next level? Follow these expert tips to ensure the perfect texture, flavor, and cooking results every time.

A chef cooking fresh salmon burger patties in a skillet, carefully flipping them with a spatula. The patties are garnished with herbs, and bowls of chopped salmon and sauce are visible in the background.

Author’s Top Recipe Picks

1. Use Fresh Wild-Caught Salmon When Possible

  • Wild-caught salmon has a richer flavor and more omega-3s than farmed salmon.
  • If using canned salmon, choose a high-quality brand with minimal additives.

2. Don’t Overprocess the Salmon

  • If using a food processor, pulse the salmon just enough to break it up.
  • Overprocessing creates a mushy texture instead of a firm, flaky patty.

3. Keep the Patties Cold Before Cooking

  • Chilling the patties for 15–20 minutes before cooking helps them hold their shape.
  • This also prevents them from falling apart while cooking.

4. Add a Moisture Booster

  • Salmon can sometimes be dry, so adding Greek yogurt, avocado, or a little olive oil keeps the burgers juicy.

5. Cook on Medium Heat for Even Cooking

  • High heat can burn the outside before the inside is fully cooked.
  • Medium heat ensures a crispy crust while keeping the inside moist and tender.

6. Flip Gently & Only Once

  • To avoid breaking the patty, use a wide spatula and flip only once after 3–4 minutes.

7. Customize the Seasoning

  • Adjust the spices to your preference—try cajun seasoning, lemon zest, or chili flakes for a unique twist.

8. Experiment with Bun Alternatives

  • Instead of traditional buns, try:
    • Lettuce wraps for a low-carb option.
    • Whole wheat buns for extra fiber.
    • Portobello mushroom caps for a unique and healthy twist.

Follow these pro tips, and you’ll have restaurant-quality salmon burgers every time!

7. Frequently Asked Questions About Salmon Burgers

1. Can I make salmon burgers ahead of time?

Yes! You can prepare the patties and store them in the fridge for up to 24 hours before cooking. You can also freeze them for up to 3 months—just thaw before cooking.

2. Can I use canned salmon instead of fresh salmon?

Absolutely! Canned salmon works well and is a budget-friendly option. Just make sure to drain it well before mixing.

3. How do I keep my salmon burgers from falling apart?

  • Use a binder like egg, flaxseed egg, or whole wheat flour.
  • Chill the patties for 15–20 minutes before cooking.
  • Avoid over-mixing the ingredients.

4. Are salmon burgers healthier than beef burgers?

Yes! Salmon burgers are:
Lower in saturated fat
Rich in omega-3 fatty acids
High in protein and vitamins
Easier to digest than red meat

5. What’s the best way to reheat salmon burgers?

  • Stovetop: Heat in a pan over low-medium heat for 2–3 minutes per side.
  • Oven: Bake at 350°F (175°C) for about 10 minutes.
  • Air fryer: Reheat at 350°F (175°C) for 5 minutes.

6. Can I grill salmon burgers?

Yes, but be careful! Since salmon is softer than beef, the patties can break apart on the grill. To prevent this:

  • Use a grill mat or greased aluminum foil.
  • Chill the patties before grilling.
  • Flip carefully using a wide spatula.