Crunchy Fish Burgers

Crunchy Fish Burgers

Prep time:
30 to 40 minutes
| Serves:
4 portions

Recipe From: © Cook Great Food, by Dietitians of Canada, 2001 Published by Robert Rose Inc.
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Ingredients
  • Crushed cornflakes: 1 cup (250 ml)
  • Garlic powder: ½ tsp (2 ml)
  • Dry mustard: ½ tsp (2 ml)
  • Black pepper: ¼ tsp (1 ml)
  • Sweet pickle relish: ¼cup (50 ml) dill pickle relish
  • Light mayonnaise: 2 tbsp (30 ml)
  • Horseradish: ¼ tsp
  • Whole wheat buns: 4 6-inch (15 cm)
  • Lettuce: 4 leaves
  • Tomatoes: 2 medium, sliced
  • Eggs
  • Water: 1 tbsp (15 ml)
  • Fish: 1 lb (500 g) fresh or frozen fillets (sole, perch or halibut), patted dry
Utensils
  • Baking sheet
  • 2 shallow bowls
  • Heavy plastic bag
Directions

Preheat oven to 375°F (190°C), Baking sheet, greased

  1. Crunchy Coating: In a heavy plastic bag, combine crumbs, garlic powder, mustard and pepper.
  2. Burgers: In a shallow bowl, lightly beat together egg and water; set aside. Dip fish fillets in egg mixture and transfer, 1 piece at a time, to plastic bag ; shake gently to coat. Place on baking sheet. Bake in preheated oven for 10 to 15 minutes or until fish is opaque and flakes easily when tested with fork.
  3. Zippy Tartar Sauce: In a small bowl, blend together relish, mayonnaise and horseradish.
  4. Assembly: Spread buns with tartar sauce; add fish fillets and top with lettuce and tomato.
  5. Serve with side salad and glass of milk for balance.
Nutrition Facts

per serving

Calories: 503 |

Protein: 32 g |

Fat: 9 g |

Carbohydrate: 72 g |

Fibre: 3 g |

Note for Kids?
These are fairly substantial burgers so for young athletes, half a burger will probably be enough.

Food Guide Counter

2 Grain Products Servings
1½ Meat and Alternatives Servings
½ Vegetables and Fruit Serving

Food Guide Counter

2 Grain Products Servings
1½ Meat and Alternatives Servings
½ Vegetables and Fruit Serving