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Fresh Rockfish Burgers
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Fresh Rockfish Burger
YIELD Makes 4 servings
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Fresh fish makes a wonderful tasting grilled burger. It is a creative, low-fat addition to the usual barbecue menu. Many types of fish can be used, but be sure to choose a favorite fish that flakes easily.
INGREDIENTS
| 1/2 | pound skinless rockfish or scrod fillet |
| 1 | egg white or 2 tablespoons cholesterol-free egg substitute |
| 1/4 | cup plain dry bread crumbs |
| 1 | green onion, finely chopped |
| 1 | tablespoon finely chopped fresh parsley |
| 2 | teaspoons fresh lime juice |
| 1‑1/2 | teaspoons capers |
| 1 | teaspoon Dijon mustard |
| 1/4 | teaspoon salt |
| 1/8 | teaspoon black pepper |
| Nonstick cooking spray | |
| 4 | grilled whole wheat English muffins or hamburger buns |
| 4 | leaves green leaf lettuce |
| 8 | slices red or yellow tomato |
| Additional Dijon mustard for serving (optional) | |
PREPARATION:
- Finely chop rockfish and place in medium bowl. Add egg white, bread crumbs, onion, parsley, lime juice, capers, mustard, salt and pepper; gently combine with fork. Shape into 4 patties.
- Spray heavy grillproof cast iron skillet or griddle with nonstick cooking spray; place on grid over hot coals to heat. Spray tops of burgers with additional cooking spray. Place burgers in hot skillet; grill on covered grill over hot coals 4 to 5 minutes or until burgers are browned on both sides, turning once. Serve on English muffins or buns with lettuce, tomato slices and Dijon mustard, if desired.
This recipe appears in:
Sandwiches
NUTRITIONAL INFORMATION:
| Serving Size: | 1 sandwich |
| Sodium | 720 mg |
| Protein | 19 g |
| Fiber | <1 g |
| Carbohydrate | 33 g |
| Cholesterol | 19 mg |
| Saturated Fat | 1 g |
| Total Fat | 3 g |
| Calories from Fat | 11 % |
| Calories | 227 |
DIETARY EXCHANGE:
| Meat | 1-1/2 |
| Starch | 2 |
| Fat | 1/2 |
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