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
Light Tartar Sauce:
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
- Folate 38.0
- Calcium 11.0
- Vitamin A 12.0
- Vitamin C 47.0
