Salmon burger and the benefits of anti-inflammatory foods

While there is no specific diet for arthritis, eating a variety of nutritious foods may help reduce inflammation in the body.

Specifically, fruits and vegetables that contain plant compounds called phytonutrients may help protect against inflammation. Healthy fats, such as monounsaturated fats and omega 3 fatty acids, may also help. These include avocados, olive oil, canola oil and fatty fish (like salmon and tuna).

If you want to help reduce inflammation in your body, this salmon burger recipe features some of the foods that can help:

Salmon burger ingredients

• 1 (14 ounce) can Red Sockeye Salmon
• 1/3 cup whole wheat panko bread crumbs
• 1 large egg
• 3 scallions, chopped
• 1 tablespoon capers
• 2 teaspoons Dijon mustard
• 2 teaspoons fresh dill, minced
• Freshly ground pepper

Nutrition Note: Canned salmon is a convenient, fast and easy way to increase your intake of omega-3 fatty acids. Use red, Sockeye salmon, which is always wild caught. Did you know that the orange/red pigment of the flesh of salmon comes from betacarotine. Use canned salmon, instead of tuna fish, in salads. And it's excellent with scrambled eggs.

Lemon Aioli Sauce ingredients

• ¼ cup plain Greek yogurt
• 2 tablespoons mayonnaise
• 1 small garlic clove, minced
• Zest and juice of ½ lemon
• 2 tablespoons green part of scallion, minced

Nutrition Note: Aioli sauce is typically very high in fat but you can lighten this sauce with Greek yogurt and lemon.

Directions

1. In a food processor (or with a fork in a medium size bowl), combine salmon, bread crumbs, egg, scallion, capers, mustard, dill and pepper, just until blended.
2. Shape the salmon mixture into four patties, using your hands (for a free-formed patty) or with a 1 cup measuring cup (for a more uniform patty).
3. Heat a non-stick, large saute pan over med-high heat. Add 1 tablespoon of olive oil.
4. Place salmon patties in the pan, cooking for about four minutes per side or until they are brown and crispy on both sides.
5. While salmon burgers are cooking, mix together the aioli ingredients in a small bowl.
6. Serve salmon burgers on a bed of lettuce or on a whole wheat roll. Top with aioli sauce, scallions, sliced cucumbers, pickled vegetables, etc.

Next steps:

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