Fish Burgers
Blood Sugar: 14Servings: 4Preparation Time: 20minMeal Category: Lunch
Micronutrients:Omega 3CalciumVitamin A
Macronutrients per 100g
Energy
204kcal
Sugar
1g
Fat
7g
Fiber
4g
Sat fat
2g
Protein
10g
Carbs
26g
Sodium
190mg
Ingredients
85g / 3oz fresh Wholemeal sourdough breadcrumbs, 40g / 1.41oz Polenta, 20g / 0.7oz grated Parmesan cheese, 50g / 1.76oz Plain flour, 2 large Eggs, 250g / 8.82oz firm White fish fillets, 1 tbsp Extra virgin olive oil, 100g / 3.53oz Baby spinach, 4 Wholemeal seed rolls, 60g / 2.12oz Greek-style yoghurt, 25g / 0.88oz finely chopped Dill pickles, 1 tsp rinsed and chopped Salted baby capers, 1 tbsp finely chopped Flat-leaf parsley leaves, 2 tsp Lemon juice, 150g / 5.29oz finely shredded Red cabbage, 1 finely chopped Spring onion, 1 tbsp shredded Mint leaves, 1 tbsp chopped Dill, 0.5 thinly sliced Green chilli, 1 tbsp Whole-egg mayonnaise, 2 tsp White wine vinegar
Preparation
1. Combine 85g / 3oz fresh wholemeal sourdough breadcrumbs, 40g / 1.41oz polenta, and 20g / 0.7oz grated parmesan cheese in a bowl. 2. Put 50g / 1.76oz plain flour in another bowl. 3. Whisk 2 large eggs in a third bowl. 4. Dust 250g / 8.82oz firm white fish fillets in flour, dip into the egg, then coat with breadcrumb mixture. 5. Heat 1 tbsp extra virgin olive oil in a pan over medium heat. Cook the fish for 8-10 minutes, turning until golden. 6. Serve with 100g / 3.53oz baby spinach, coleslaw, and yoghurt tartare on 4 wholemeal seed rolls.
Micronutrients % of RDI
Iron
2% of RDI
Magnesium
51% of RDI
Vitamin C
7% of RDI
Omega 3
14% of RDI
Vitamin A
75% of RDI
Calcium
11% of RDI
Folate
58% of RDI
Good to know
Toast the rolls on the inside only, leaving the outside soft by toasting the cut sides under the oven grill for 2-3 minutes.
How to Prepare
1. Combine 85g / 3oz fresh wholemeal sourdough breadcrumbs, 40g / 1.41oz polenta, and 20g / 0.7oz grated parmesan cheese in a bowl. 2. Put 50g / 1.76oz plain flour in another bowl. 3. Whisk 2 large eggs in a third bowl. 4. Dust 250g / 8.82oz firm white fish fillets in flour, dip into the egg, then coat with breadcrumb mixture. 5. Heat 1 tbsp extra virgin olive oil in a pan over medium heat. Cook the fish for 8-10 minutes, turning until golden. 6. Serve with 100g / 3.53oz baby spinach, coleslaw, and yoghurt tartare on 4 wholemeal seed rolls.
Good to Know
Toast the rolls on the inside only, leaving the outside soft by toasting the cut sides under the oven grill for 2-3 minutes.
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