Crispy Salmon Burgers

This easy-fix-it burger is packed with Omega-3s and flavor. And in only 16 minutes, you can enjoy this delicious meal that holds so many nutrients and is low in harmful fats.

Prep time: 8 minutes
Cook time: 8 minutes

1/2 tsp jarred chopped garlic
1 scallion, thinly sliced, including green tops
1/2 tsp pepper
3 Tbsp light mayonnaise
1 Tbsp lemon juice
1/2 c crushed low-sodium whole grain crackers (about 15)
1 can (14.75 oz.) water-packed pink salmon, drained

1. Discard skin from drained salmon and place fish in a bowl. Using a fork, flake fish and mash any small bones.
2. Add whole-grain crackers, garlic, mayo, lemon juice, scallion, and pepper and stir well. Divide salmon mix into fourths and shape into patties.
3. Coat nonstick skillet with cooking spray and place over medium-high heat. Add patties and cook for about 3 minutes on each side, until lightly browned.
4. Serve plain or on toasted buns with lettuce and tomato, if desired.

Makes 4 servings.
Per serving: 310 calories, 18 g fat (3.5 g saturated), 602 mg sodium, 12 g carbs, 0.5 g fiber, 24 g protein

Goes great with Jeweled Couscous

Prep time: 5 minutes
Cook time: 5 minutes

1 c orange juice + 1/2 c water + 1/2 c dried cranberries + 1 box (10 oz) whole-wheat couscous + 1/3 c shelled unsalted pistachios

1. Pour orange juice and water into saucepan. Add cranberries and bring to boil.
2. Stir in couscous and remove from heat. Cover and let sit for 5 minutes.
3. Add pistachios. Fluff couscous with fork and serve.

Makes 4 servings.
Per serving: 221 calories, 4.5 g fat (0.5 g saturated), 0.5 mg sodium, 38.5 carbs, 6 g fiber, 6.5 g protein