Salmon Burgers with Crunchy Pickled Salad

A Simple Omega-3 Rich Recipe to Support Gut and Heart Health

These Thai-inspired salmon burgers are a great option if you're searching for a quick, filling supper that promotes gut health and general wellbeing. In less than half an hour, this well-balanced meal boosts immunity, heart health, and digestion with its abundance of omega-3 fats, premium protein, anti-inflammatory herbs, and veggies high in fibre.

Although it is recommended that adults in the UK consume at least two servings of fish each week, including one meal of oily fish, the majority of people still don't. Regular consumption of oily fish, such as salmon, can improve gut microbiota diversity and cognitive function.

Serves: 4

Prep Time: 20 minutes
Cook Time: 10 minutes

Ingredients 

 For the salmon burgers:

• 4 boneless, skinless salmon fillets (approx. 550g), cut into chunks

• 2 tbsp Thai red curry paste

• 1 thumb-sized piece fresh ginger, grated

• 1 tsp soy sauce

• 1 bunch fresh coriander (half chopped, half leaves reserved)

• 1 tsp vegetable oil

• Lemon wedges, to serve

For the crunchy salad:

• 2 carrots

• ½ large cucumber (or 1 small cucumber)

• 2 tbsp white wine vinegar

• 1 tsp golden caster sugar

Optional: serve with brown rice or quinoa.

Instructions:

Step 1: Make the burgers

• Add the salmon, Thai red curry paste, ginger, soy sauce and chopped coriander into a food processor. Pulse until the mixture is roughly minced, avoid over-blending.

• Transfer to a bowl and shape into 4 equal burgers.

• Heat the vegetable oil in a non-stick frying pan over medium heat. Fry each burger for 4–5 minutes per side, until golden, crisp and cooked through.

Step 2: Prepare the salad

• Using a vegetable peeler, shave long ribbons of carrot and cucumber into a bowl.

• Add the vinegar and sugar, tossing until the sugar dissolves. Stir through the reserved coriander leaves.

• Serve alongside the salmon burgers with lemon wedges and optional rice.

Why Salmon Supports Gut Health

1. Rich in Omega-3 Fatty Acids

Salmon is one of the best dietary sources of EPA and DHA omega-3 fats, which help reduce inflammation and support the gut lining.

Emerging evidence suggests omega-3 intake may positively influence the gut microbiome, encouraging beneficial bacterial diversity.

2. High-Quality Protein for Gut Repair

Protein provides the amino acids needed to repair tissues, including the gut lining and supports immune resilience.

3. Ginger Supports Digestion

Ginger has been widely studied for its role in:

• supporting digestion

• reducing bloating

• helping gastric emptying

4. Carrots & Cucumber Add Fibre

The crunchy salad adds prebiotic fibre, which feeds beneficial gut bacteria and supports regular bowel movements.

The NHS recommends adults consume 30g of fibre daily, but average UK intake remains around 18g/day.

Why Oily Fish Matters

According to the British Nutrition Foundation, many UK adults do not consume enough oily fish despite strong evidence linking it to:

• reduced cardiovascular risk

• better cognitive health

• improved inflammatory balance

NHS guidance recommends:
✔ 2 portions of fish weekly
✔ 1 portion should be oily fish such as salmon, mackerel or sardines

Eating healthily doesn't have to be difficult. With fresh, authentic ingredients, these Thai salmon burgers provide an easy approach to boost heart health, enhance digestive health, and increase omega-3 intake.

Making minor dietary changes, such as switching from red meat burgers to fatty fish, can improve your microbiota and general health over time.

FAQs: 

Q. Are salmon burgers healthy?
A. Yes, they’re rich in protein, omega-3 fats and anti-inflammatory nutrients, making them a heart- and gut-friendly alternative to traditional burgers.

Q. Is salmon good for gut health?
A. Yes. Research suggests omega-3 fats may help support gut barrier function and microbiome balance.

Q. Can I bake these instead of frying?
A. Yes, bake at 200°C for 15 - 18 minutes, turning halfway.

Q. Can I freeze salmon burgers?
A. Yes, freeze uncooked patties for up to 2 months.

Q. What can I serve them with?
A. Brown rice, quinoa, sweet potato wedges, or a fermented side like kimchi work well.

References:

https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/ 

https://pmc.ncbi.nlm.nih.gov/articles/PMC6087749/ 

https://pmc.ncbi.nlm.nih.gov/articles/PMC6341159/ 

https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/ 

https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/ 

Author: Gyanisha Gothi, ANutr AfN Registered Associate Nutritionist Gyanisha Gothi is a Registered Associate Nutritionist (ANutr) with a strong scientific background and a passion for turning complex nutrition research into practical, personalised guidance. With an MSc in Clinical and Public Health Nutrition from UCL (Merit), a BSc in Biochemistry, and additional certifications in Food Allergy & Intolerance Training and Good Clinical Practice (NIHR), she brings a well-rounded blend of academic and clinical expertise. Dedicated to evidence-based practice, Gyanisha supports individuals in improving gut health, strengthening metabolic wellbeing, and making sustainable lifestyle changes delivering a warm, client centred approach at Back to Balance.