Fish Burgers with Light Tartar Sauce
Serve with: Creamy cabbage salad. Cod is a lean fish that is low in fat but high in protein and other important nutrients.
Servings: 4
Ingredients:
| 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 | 1.003 mg |
| % RDI: | - |
| calcium | 11% |
| iron | 26% |
| vit A | 12% |
| vit C | 47% |
| folate | 38% |
-
1 lb (500 g) cod or haddock fillets
1 egg
1/2 cup (125 mL) crushed soda crackers
1 tsp (5 mL) Dijon mustard
1/2 tsp (2 mL) each dried dillweed and salt
1/4 tsp (1 mL) pepper
Half sweet red pepper, diced
1/3 cup (75 mL) chopped fresh parsley
1 tbsp (15 mL) vegetable oil
4 hamburger buns
Light Tartar Sauce:
1/4 cup (50 mL) light mayonnaise
2 tbsp (25 mL) sweet relish
1 tsp (5 mL) capers, minced
1/2 tsp (2 mL) lemon juice
Pinch each salt and 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.
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