Pickerel Burger with Warm Onions
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Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 486 |
| pro | 31 g |
| total fat | 17 g |
| sat. fat | 2 g |
| carb | 51 g |
| fibre | 4 g |
| chol | 144 mg |
| sodium | 603 mg |
| potassium | 712 mg |
| % RDI: | - |
| calcium | 23% |
| iron | 34% |
| vit A | 5% |
| vit C | 7% |
| folate | 57% |
Suggested Recipes
-
1 lb (500 g) boneless skinless pickerel fillets
1/4 cup (50 mL) all-purpose flour
1 egg, beaten
1 green onion, chopped
2 tsp (10 mL) each chopped capers and lemon juice
1/4 tsp (1 mL) each salt and pepper
3 tbsp (45 mL) cornmeal
2 tbsp (25 mL) vegetable oil
4 hamburger buns
Warm Onions:
1 tbsp (15 mL) each vegetable oil and mustard seeds
1 sweet onion, sliced
1/4 cup (50 mL) cider vinegar
1 tsp (5 mL) packed brown sugar
Preparation:
Bake pickerel on foil-lined baking sheet in 350°F (180°C) oven until fish flakes easily when tested, about 15 minutes. Pat dry and let cool.
In bowl, flake fish with fork; mix in flour, egg, onion, capers, lemon juice, salt and pepper. Shape into 4 patties; refrigerate for 10 minutes. Coat patties in cornmeal.
Warm Onions: Meanwhile, in skillet, heat oil over medium heat; cook mustard seeds and onion until softened, 3 minutes. Add vinegar and sugar; cook until evaporated, 5 minutes.
In clean skillet, heat oil over medium heat; fry burgers, turning once, until golden, about 6 minutes. Serve on buns along with onions.
In bowl, flake fish with fork; mix in flour, egg, onion, capers, lemon juice, salt and pepper. Shape into 4 patties; refrigerate for 10 minutes. Coat patties in cornmeal.
Warm Onions: Meanwhile, in skillet, heat oil over medium heat; cook mustard seeds and onion until softened, 3 minutes. Add vinegar and sugar; cook until evaporated, 5 minutes.
In clean skillet, heat oil over medium heat; fry burgers, turning once, until golden, about 6 minutes. Serve on buns along with onions.
Tags:
Fish; Eggs; Vegetables; Bake; Skillet; Sandwiches-Burgers-Wraps; Main Course;
Source
Canadian Living Magazine: September 2009
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