If you are not usually a fan of frozen fish or find you have to buy a lot to get the good deal, fish burgers are your answer. They make any fish taste good and freeze well too. Using white fish keeps the calories low and the protein high while also providing other vitamins and minerals.
We keep the flavors simple so you can top it however you like. We like avocado and wasabi.
- Cook Time
- Prep Time
- 1 ½ pounds white fish fillet, skinless (cod, tilapia, snapper, etc.), finely chopped
- ½ cup chopped fresh herbs (parsley, cilantro, mint, or basil)
- 1 tablespoon capers
- 1 lemon, zest and juice
- 1 teaspoon kosher salt
- Freshly cracked black pepper
- 1 egg
- 1 tablespoon extra virgin olive oil
- To serve: whole wheat burger bun, salad leaves, sliced cucumber and yogurt/mustard sauce, pickles, avocado, wasabi, pickled ginger
- In a food processor combine white fish, parsley, capers, lemon juice and zest. Pulse until mixture sticks together. Remove to a bowl, add salt, pepper and egg. Mix well.
- Preheat a large saute pan or grill pan over high heat with evoo. Form 4 patties and cook for 5 minutes, flip and continue until cooked through. Remove from pan and let rest for 5 minutes.
- Place each burger on a whole wheat bun and top as desired.
- Serving Size: burger without bun or toppings
- Calories: 225
- Carbohydrate Content: 4.1 g
- Cholesterol Content: 126 mg
- Fat Content: 7.7 g
- Fiber Content: 2.2 g
- Protein Content: 36.3 g
- Sodium Content: 750 mg