American · lunch, dinner
Salmon Burgers in Lettuce Wraps with Lemon Dill Yoghurt
Video by Downshiftology on YouTube · Open on YouTube
- Keto (5.3 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
Contains: Fish, Egg, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
Each burger has about 31 g protein and plenty of omega-3 fats from the salmon, and with lettuce instead of a bun a serve has about 5 g net carbs.
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Ingredients 24
Method
Tap a time to watch that step in the video.
- Skin the salmon: cut a little flap of skin to hold, then slide a sharp knife between flesh and skin at a slight angle. You want about 1 lb (450 g) of flesh. 0:38
- Dice the salmon into cubes, then keep chopping by hand until finely chopped with a few chunkier bits — a food processor makes the burgers dense. 1:44
- Gently mix the salmon with the egg, almond flour, parsley and dill, red onion, garlic, Dijon, lemon juice, salt and pepper until just combined. 2:15
- Shape into 4 patties on a parchment-lined tray and refrigerate 20–30 minutes so they hold together. 2:56
- Meanwhile stir the Greek yoghurt with the lemon juice, olive oil, parsley, dill, garlic, salt and pepper and let it rest 10–15 minutes. 3:13
- Heat the oil in a pan over medium heat and cook the patties 3–4 minutes a side until golden and just cooked through — don't overcook. 3:46
- Set each burger on a butter lettuce leaf, spread with the lemon dill yoghurt and top with tomato, avocado, red onion and sprouts, then a second leaf. 4:37
Tip. Use sockeye, coho or king salmon. Cooked or raw patties freeze for 3 months; cooked ones keep 3–4 days. Grill them only after a longer chill, as they are fragile.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 5%
- Protein 32%
- Fat 63%
Fits keto: 5.3 g net carbs a serve, with 63% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High184%
4.4 µg a serve, mostly from fresh sockeye salmon (92%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin D High77%
15 µg a serve, mostly from fresh sockeye salmon (98%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Selenium High74%
41 µg a serve, mostly from fresh sockeye salmon (79%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High73%
1.2 g a serve, mostly from fresh sockeye salmon (85%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 High54%
0.9 mg a serve, mostly from fresh sockeye salmon (82%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High44%
52 µg a serve, mostly from parsley (31%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E High34%
5 mg a serve, mostly from almond flour (32%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A High20%
177 µg a serve, mostly from butter lettuce leaves (37%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Magnesium Source17%
72 mg a serve, mostly from fresh sockeye salmon (45%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source17%
70 µg a serve, mostly from butter lettuce leaves (29%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium Source16%
760 mg a serve, mostly from fresh sockeye salmon (52%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C Source16%
14 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc Source12%
1.3 mg a serve, mostly from fresh sockeye salmon (38%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
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Iron9%
1.6 mg a serve, mostly from fresh sockeye salmon (30%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Calcium7%
96 mg a serve, mostly from greek yoghurt (35%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Downshiftology; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.