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Fresh Rockfish Burgers


Fresh Rockfish Burger

Fresh Rockfish Burger

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.

Yield

Makes 4 servings

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

  1. 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.
  2. 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.

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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