Easy Seafood Burgers
Reprinted with permission from The Basic Shelf Cookbook, published by the Canadian Public Health Association, 2011. www.cpha.ca
Did you know: Fish contains protein, vitamin D and iron. For good health, it is recommended to eat at least two servings of fish per week. Canned tuna, salmon and sardines are budget-friendly and require little or no cooking. There are many tasty and simple ways to use canned fish for a quick weeknight meal! Let's start cooking!
Imperial Measurement | Ingredient | Metric Measurement |
---|---|---|
6oz (for tuna) 7 ½ oz (for salmon)
|
1 can light tuna OR 1 can salmon, drained (if using salmon, remove skin and large bones) |
170g (for tuna) 213g (for salmon) |
¼ cup | celery, finely chopped | 60 mL |
2 tbsp | relish | 30 mL |
2 eggs, lightly beaten | ||
½ cup | bread crumbs | 125 mL |
2 green onions, chopped | ||
salt and pepper (to taste) |
Instructions
- In a large mixing bowl, combine all ingredients.
- Shape into 4 patties.
- Turn on stove to medium heat. In a non-stick pan, cook patties until both sides are golden brown -- about 3 minutes per side.
Serving Ideas
Serve on whole grain roll or toast. Add a salad and a glass of milk or fortified soy beverage.
Nutrient | Amount |
---|---|
Calories | 150 |
Fat | 3.5 g |
Saturated fat | 1g |
Trans fat | 0g |
Cholesterol | 105 g |
Sodium | 370 mg |
Carbohydrate | 13 g |
Fibre | 1 g |
Sugar | 1 g |
Protein | 16 g |
Vitamin A | 6% DV |
Vitamin C | 4% DV |
Calcium | 6% DV |
Iron | 10% DV |
Percent Daily Values (%DV) Are Based on a 2,000 Calorie Diet. Your Daily Values May Be Higher or Lower Depending on Your Caloric Needs.
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