Fish Burgers with Light Tartar Sauce
This recipe makes 4 serving servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 415 |
| pro | 28 g |
| total fat | 14 g |
| sat. fat | 2 g |
| carb | 42 g |
| fibre | 2 g |
| chol | 102 mg |
| sodium | 1 mg |
| % RDI: | - |
| calcium | 11 |
| iron | 26 |
| vit A | 12 |
| vit C | 47 |
| folate | 38 |
Serve with: Creamy cabbage salad. Cod is a lean fish that is low in fat but high in protein and other important nutrients.
Ingredients
- 1 lb cod fillets or haddock fillets
- 1 egg
- 1/2 cup crushed soda crackers
- 1 tsp Dijon mustard
- 1/2 tsp dried dillweed
- 1/2 tsp salt
- 1/4 tsp pepper
- 1/2 diced sweet red pepper
- 1/3 cup chopped fresh parsley
- 1 tbsp vegetable oil
- 4 hamburger buns
- Light Tartar Sauce
- 1/4 cup light mayonnaise
- 2 tbsp sweet relish
- 1 tsp minced capers
- 1/2 tsp lemon juice
- pinch salt
- pinch pepper
Preparation
In nonstick skillet, bring 2 cups (500 mL) water to boil; add cod. Reduce heat, cover and simmer, turning once, until fish flakes easily when tested, 5 minutes. Remove to plate; let cool. Using fork, mash into flakes.
In large bowl, whisk egg; whisk in crackers, mustard, dillweed, salt and pepper. Mix in fish, red pepper and parsley. Divide into 4 balls; squeeze and flatten each into 1/2-inch (1 cm) thick patty.
In large nonstick skillet, heat oil over medium heat; cook patties, turning once, until golden and firm, about 10 minutes.
Light Tartar Sauce: Meanwhile, in small bowl, whisk together mayonnaise, relish, capers, lemon juice, salt and pepper. Sandwich each burger with tartar sauce in bun.
- Keywords : Dinner; Sandwich; Skillet; Fish; Mayonnaise; Heart-healthy; Reduced fat;
Related content
-
B.E.A.T. Sandwiches
Bacon, scrambled eggs, avocado and tomato come together in minutes.
-
Cornmeal-Crusted Pickerel BLT
You can use store-bought tartar sauce, especially if you're camping.
-
-
