Salmon Burgers and Sweet Potato Oven Fries

This colorful, casual meal is surprisingly healthy and easy to prepare.

Prep Time: 15 Min 
 Cook Time: 40 Min
 Ready In: 55 Min

Servings: 4

Ingredients:
 For the Sweet Potato Oven Fries:

 
• 4 large sweet potatoes
 
• 1 1/2 tablespoons canola oil
 
• 1 tablespoon lemon pepper seasoning blend
 

For the Salmon Burgers:

 
• 1 (14.75-ounce) can pink or red salmon
 
• 2 green onions, chopped
 
• 1/2 cup chopped red bell pepper
 
• 8 crackers, unsalted tops (saltine-like), crushed
 
• 2 teaspoons lemon juice
 
• 2 egg whites from 2 eggs, whisked
 
• 2 tablespoons plain low-fat yogurt
 
• 1/4 teaspoon ground black pepper
 
• cooking spray
 
• 4 whole-wheat buns
 
• 2 medium tomatoes (sliced)
 
• 8 leaves bibb lettuce
 

Directions:

 
1. Place oven rack in center and heat oven to 425°F.
 
2. Wash and scrub sweet potatoes. Slice into wedges, length-wise.
 
3. In a large bowl, toss potato wedges with canola oil and seasoning.
 
4. Spread wedges on a cookie sheet. Roast in the oven, turning occasionally, until tender and golden brown, about 30-40 minutes.
 
5. While sweet potatoes are roasting, prepare salmon burgers. Drain salmon; place in a medium mixing bowl and flake.
 
6. Fold in green onions and red pepper, crushed crackers, lemon juice, egg whites, yogurt and pepper.
 
7. Shape into 4 patties.
 
8. Coat a large nonstick skillet lightly with cooking spray; heat over medium-high heat.
 
9. Cook salmon burgers until golden brown. Turn, and continue cooking until other side is golden brown.
 
10. Serve burgers on whole-wheat buns with sliced tomatoes and lettuce, and sweet potato oven fries.
 

Nutritional Information:
Amount per serving: Calories: 490; Total Fat: 14 g; Saturated Fat: 2 g; Trans Fat: 0 g; Cholesterol: 45 mg; Sodium: 590 mg; Carbohydrate: 69 g; Fiber: 11 g; Protein, 25 g.

Recipe courtesy of "What's Cooking? USDA Mixing Bowl" and the Produce for Better Health Foundation.