Homemade salmon burgers: blended salmon bound with panko and egg white, pan-cooked and glazed with a two-ingredient teriyaki, on a toasted bun with fresh veg. Each burger is 30g of protein for 359 calories.

Pulsing the salmon rather than fully blending keeps a little texture so the patty isn’t paste.

Ingredients

  • For the salmon patties
  • Salmon fillets — 2, ~115 g each [P 46 C 0 F 14]
  • Panko breadcrumbs (or blended oats) — ¼ cup [P 2 C 11 F 0]
  • Egg whites — 2 tbsp [P 3 C 0 F 0]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, onion powder, paprika, chilli powder — to taste
  • For the teriyaki sauce
  • Low-sodium soy sauce — 2 tbsp [P 2 C 3 F 0]
  • Honey — 1 tbsp
  • Garlic powder, ginger powder — to taste
  • To build
  • Hamburger buns — 2, ~56 g each [P 10 C 56 F 4]
  • Tomato — ½ medium, sliced
  • Onion — ½ small, sliced into rings
  • Spinach — ¼ cup

Method

  1. Make the patties. Pulse the salmon until finely chopped, then mix with the panko, egg whites, olive oil and the salt, pepper, onion powder, paprika and chilli powder; form 2 patties.
  2. Cook. Heat the pan and cook the patties 4–5 minutes a side until cooked through; remove.
  3. Glaze. In the same pan, boil the soy sauce, honey, garlic powder and ginger, then simmer 30 seconds until slightly thick.
  4. Build. Toast the buns and stack each with a patty, the teriyaki glaze, tomato, onion and spinach.

What to eat it with

  • A spicy mayo (light mayo + sriracha + pepper).
  • As a rice bowl — the patties over rice.
  • Oven fries on the side.

Variations

  • Thicker sauce: add 1 tsp cornstarch and fresh ginger and garlic.
  • Any fish in place of salmon.
  • Lower carb: lettuce-wrapped.

Honest notes

  • Fibre: about 4g a burger, from the bun and veg.
  • Salmon note: the 8.5g fat is mostly omega-3s.
  • Macros: reconcile with the per-burger 359 cal / 30g protein listed; no correction needed.