Healthy fish burger
Fish cooked at home doesn’t have to be dried out and tasteless.
Equally, burgers don’t need to be full of red meat and smeared with cheese. Fish burgers are just as filling and delicious but can be a hell of a lot healthier (and with the high price of beef they can be cheaper too). Most importantly, they can be light, juicy and zesty and leave you with room to enjoy a guilt-free drink or cake at the end of the day.
Here’s an original The Boy Can Cook recipe:
Time: Less that 30 minutes.
Health note: Depending on how you serve the burger, this is either a light or a medium dinner. If you’ve had a fairly standard breakfast and lunch then you can probably have a drink or a desert without feeling guilty.
Weight Watchers note: The burger is 6 pro points (if you have it with a dollop of extra-light mayonnaise, a wholemeal roll and a salad then it’s around 10 pro points).
Ingredients.
Healthy fish burger ingredients
- 200g of fish (I’m using Pollock which is relatively cheap) – you can use less if you’re smaller/less hungry than me
- Pinch of salt and pepper
- 1/4 onion
- Squeeze of lime juice
- Teaspoon size piece of ginger
- Ground coriander
- Splash of fish sauce
- Oil (for frying) – you can use the healthier spray, but the burgers tend to burn and stick.
Kit List.
Kit List
- Chopping board
- Sharp knife
- Food processor
- Frying pan
- Frying spatula (aka ‘slotted turner’).
Preparation.
Preparation
- Chop fish in to chunks (approx. 1cm square)
- Peel and finely chop ginger
- Finely chop onion.
Method.
1. Add all ingredients to the food processor (whilst it’s still unplugged).
Ingredients about to be blitzed.
2. Plug in the food processor, switch on and mix ingredients until they are finely chopped and well mixed.
3. Turn off the food processor, unplug, and then empty the contents – if mixed correctly you can easily mould and shape the mixture.
4. Squeeze the excess liquid from the mixture and then shape to form a burger patty.
Fish burger patty.
5. Add the oil to the frying pan and heat.
6. When very hot, fry one side just enough to seal it and then flip to seal the other side.
7. Now cook for 2-3 minutes each side (depending on how thick your burger is).
Frying tonight.
8. Check that the burger is cooked all the way through and serve.
Dinner is served.
‘Mmm hmm, this is a tasty burger’.
The reaction to the burger has been good to date. I’ve tried making it with prawns instead and that worked even better (they’re ‘meatier’ than the pollock and didn’t require me to squeeze out any excess liquid; they’re also quicker to cook because they’re often ready to eat when you buy them). Have a go yourself, let me know how you get on, and please share your own tips for a successful burger. Take photos of your masterpiece and either send me a link or post them on Twitter and Tweet @scottcolfer.
Next: make your own healthy humus.
Pingback: How to lose weight: the story of how The Boy lost 2 stones in 4 months. « THE BOY CAN COOK.
Very complete description you gave to make fish burger. And I think pretty simple to make it.
Pretty straight foward thanks you’re a natural.