Grilled salmon burgers with dill-caper sauce

Author: Sprout

Photographer: Mark O'Meara

Serves: 4

Time to make: 25 mins

Ingredients

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½ cup low-fat plain yoghurt
2 tablespoons wholegrain mustard
2 teaspoons baby capers
¼ cup chopped fresh dill
½ red onion, thinly sliced
1 Lebanese cucumber, halved, thinly sliced diagonally
2 tablespoons white wine vinegar
2 teaspoons canola oil
4 x 120g salmon-tail fillets (thin triangular pieces), halved lengthways
4 cups rocketarugulaX
4 tomatoes, cut in wedges
4 dark rye rolls, halved, lightly toasted
balsamic vinegar
lemon wedges, to serve

Instructions

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To make dill-caper sauce, in a small bowl stir yoghurt, mustard, capers and dill. Set aside.
Place onion and cucumber in a small bowl with vinegar. Rest for 10 minutes to make a pickle.
Set a large non-stick frying pan over a high heat. Add oil and heat. Add salmon and cook each side for 2-3 minutes or until golden brown and cooked to your liking.
Divide 2 cups of rocket and reserved dill–caper sauce among rolls. Add a salmon fillet to each, and divide half the pickled onion and cucumber among 4 rolls.
Place remaining rocket, pickled onion and cucumber and tomato in a salad bowl and drizzle with balsamic. Serve burgers with lemon wedges and salad.

Variations

Make it low FODMAP and/or gluten free: Swap the low-fat plain yoghurt for lactose-free plain yoghurt. Swap the red onion for finely sliced green tips of spring onion. Use gluten-free bread rolls.

Nutrition Info (per serve)

Calories 547 cal

Kilojoules 2290 kJ

Protein 33 g

Total fat 33 g

Saturated fat 8 g

Carbohydrates 30 g

Sugar 7 g

Dietary fibre 7 g

Sodium 580 mg

Calcium 240 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.