Skip to main content

Recipe Rx - Wasabi Salmon Burgers

Whenever I ask a client about what food group they should avoid eating, most usually answer "fats." Although I tend to agree that consuming large amounts of fat should be avoided, there are some types of fat that we simply can't live without. Among them are the omega-3 fatty acids.

Omega-3 fatty acids not only play a vital role in the health of the membrane of every cell in our body, it also helps protect us from a number of key health threats such as heart disease and stroke.

Some research has even shown that omega-3s can help to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments.

More recently, research indicates that consumption of omega-3 fatty acids can boost the immune system and help protect us from the onset of Alzheimer's disease.

Today’s Recipe Prescription is for Wasabi Salmon Burgers. Delicious and easy to make, this recipe brings out the flavors of salmon with a Japanese-inspired fusion of ginger, sesame oil and wasabi, Plus, they are packed with omega-3s and additional nutrients and anti-oxidants.

Active Time: 30 minutes Total Time: 30 minutes

Ingredients 2 tablespoons reduced-sodium soy sauce 1 1/2 teaspoons wasabi powder, (see Note) 1/2 teaspoon honey 2 cans boneless, wild caught pink salmon (drained) 2 scallions, finely chopped 1/4 red bell pepper (finely chopped) 1/2 cup whole wheat bread crumbs 1 egg, lightly beaten 2 tablespoons minced peeled fresh ginger 1 teaspoon toasted sesame oil

Preparation Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside.

In a large mixing bowl combine the remaining ingredients and mix by hand. Form the mixture into 4 patties. The mixture will be moist and loose, but holds together nicely once the first side is cooked.

Coat a large nonstick skillet with cooking spray and cook the patties over medium heat for 1-2 minutes for each side. Turn and continue to cook until firm and fragrant.

Spoon the reserved wasabi glaze evenly over the burgers and cook for 15 seconds more. Serve immediately (4 servings).

If you serve these patties on whole-wheat buns, consider reduced-fat mayonnaise and sliced cucumbers as condiments. Or skip the buns and set the patties atop a vinegary salad of greens, carrots, radishes and sprouts.

Tips & Notes: Wasabi powder, when mixed with water, becomes the green paste most of us know from sushi restaurants. The powder is available in jars in the Asian aisle of most supermarkets or in almost all Asian markets. Store at room temperature for up to 1 year.

Nutrition Per serving: 184 calories; 7 g fat ( 1 g sat , 2 g mono ); 117 mg cholesterol; 3 g carbohydrates; 1 g added sugars; 27 g protein; 0 g fiber; 369 mg sodium; 464 mg potassium.

Nutrition Bonus: Selenium (84% daily value), omega-3s. Exchanges: 4 lean meat

Until next time - Live Life Well,

John Aaron Villarreal
facebook / twitter

johnaaron-massage.comFor more info on Omega-3 benefits, click here
Labels:

Comments

Post a Comment

Popular posts from this blog

What To Do When You’re Chronically Stressed

Of all the modern-day ailments that seem to affect us, none is more pervasive than stress. Everywhere you turn, there are factors lurking to redirect you from your peaceful pursuit of happiness and lock you in the clutches of “stress.” What exactly is stress—and what more insidious effects does it cause? The dictionary defines stress as “great pressure or force; strain.” In today’s world, we think of stress as the result of too much pressure laid upon us by life, causing mental worry or anguish. This, in turn, manifests itself in tight neck and shoulders, headaches, nervous stomach, etc. But these physical and mental conditions are really only the beginning. Studies show that stressful situations can develop into more threatening health conditions. For instance: A sudden or unexpected stressor can activate your adrenal glands, which sends adrenaline and other hormones into your bloodstream. This brings about an increase in your breathing, heart rate, blood pressure, and blood f
Post a Comment
Read more

Simple Steps to Spring Forward Toward Fitness

Daylight savings time is a sure reminder that spring is just around the corner and there WILL eventually be an end to the winter weather. And while much of the country still dealing with bitter cold, here in Houston, we’re definitely ready for the warmer days. In fact, this is the time of year when you’ll find many of us increasing our outdoor activities and all too often push ourselves a little too hard. Unfortunately, what can result is often a few days of painful recovery time. So, I've got a short list of suggestions to consider as you pursue your favorite warm-weather pastimes this season: First, increase your activity level gradually — Pay attention to your body’s signals so you can avoid serious injury and don’t have to pay the painful price of overindulgence. Start slowly and do a little more each day and you’ll be up to speed in no time. Warm up — Plunging into activity before you get your body warmed and ready is inviting potential trouble. Avoid possible sprains,
Post a Comment
Read more

The Benefits of Regular Massage Sessions

Once people discover the many joys and benefits of massage, a common question arises—“How often should I schedule my massage sessions?” Of course, there is no set answer, but studies indicate that massage at regular intervals is most beneficial to your overall health. In a Newsweek article entitled “The Magic of Touch,” the advantages of frequent massage are considered. The following excerpts help to answer the question, “How often?” “A weekly massage may seem an indulgence, but new research suggests it can have major health benefits... “Since instituting a program of massage, job-specific exercises and ergonomics in 1990, the Virginia-based company [Wampler Foods] has cut repetitive-stress injuries by 75 percent... “From assembly lines to corporate headquarters, Americans are discovering the magic of massage. At Boeing and Reebok, headaches, back strain and fatigue have all fallen since the companies started bringing in massage therapists... Doctors have started prescrib
Post a Comment
Read more