Salmon Burgers and Sweet Potato Oven Fries
By Fruits & Veggies - More Matters
A colorful, casual meal that's surprisingly simpe to prepare.

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  • Prep Time: 45 minutes
Category: Main Dishes
Serves: 4
Cups of Fruits & Vegetables per Serving: 1 1/2
Think Variety; Think Color: Red, Yellow/Orange, White, Green

Ingredients

Sweet Potato Oven Fries

  • 4 large sweet potatoes (yams)
  • 1 1/2 Tbsp canola oil
  • 1 Tbsp lemon pepper seasoning blend (like Mrs. Dash)

Salmon Burgers

  • 1-14 3/4 oz can pink or red salmon
  • 2 green onions, chopped
  • 1/2 cup red bell pepper, chopped
  • 8 crackers, unsalted tops (saltine-like), crushed
  • 2 tsp lemon juice
  • Egg whites from 2 eggs, whisked
  • 2 Tbsp plain yogurt, low-fat
  • 1/4 tsp ground black peper
  • cooking spray

4 whole wheat buns

8 leaves bibb lettuce

2 medium tomatoes, sliced 

Directions

  1. Place oven rack in center of oven, 425 degrees F.
  2. Wash and scrub sweet potatoes, slice into wedges length-wise. In a large bowl, toss potato wedges with canola oil and seasoning. Spread on cookie sheet. Roast in oven, turning occasionally, until tender and golden brown, about 30-40 minutes.
  3. While sweet potatoes are roasting, prepare salmon burgers. Drain salmon; place in a medium mixing bowl and flake. Fold in green onions and red pepper, crushed crackers, lemon juice, egg white, and yogurt. Shape into 4 patties.
  4. Coat large nonstick skillet lightly with cooking spray; heat. Cook salmon burgers until golden brown, turn and continue cooking until other side is golden brown. Serve burgers with sliced tomatoes and lettuce, sweet potato fries, and 8 oz 100% berry juice blend.

Nutritional Information

  • Calories:    490
  • Carbohydrates:    69g
  • Total Fat:    14g
  • Cholesterol:    45mg
  • Saturated Fat:   2g
  • Dietary Fiber:    11g
  • % of Calories from Fat:    26%
  • Sodium:    590 mg
  • Protein:    25g
  • Recipe Credit
  • Recipe courtesy of National Fisheries Institute, Sweet Potato Council & Juice Products Association.

 

 

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