Fish Burgers with Light Tartar Sauce

Fish Burgers with Light Tartar Sauce Image by: Fish Burgers with Light Tartar Sauce Author: Canadian Living

Serve with: Creamy cabbage salad. Cod is a lean fish that is low in fat but high in protein and other important nutrients.

  • Portion size 4 servings

Ingredients

  • 1 lb cod fillet
  • 1 lb haddock fillet
  • 1 egg
  • 1/2 cup crushed soda cracker
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon dried dillweed
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 sweet red pepper
  • 1/3 cup chopped fresh parsley
  • 1 tablespoon vegetable oil
  • 4 hamburger buns
Light Tartar Sauce:
  • 1/4 cup light mayonnaise
  • 2 tablespoons sweet relish
  • 1 teaspoon minced caper
  • 1/2 teaspoon lemon juice
  • pinch salt
  • pinch pepper

Method

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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 1003 mg
  • Protein 28 g
  • Calories 415.0
  • Total fat 14 g
  • Cholesterol 102 mg
  • Saturated fat 2 g
  • Total carbohydrate 42 g

%RDI

  • Iron 26.0
  • Fibre 0.0
  • Folate 38.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 11.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 12.0
  • Vitamin C 47.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Fish Burgers with Light Tartar Sauce

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