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Fresh Rockfish Burger
Yield: Makes 4 servings
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:
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 |
This recipe appears in:
Sandwiches
