FISH BURGERS

A CHANGE OF THEME FOR BURGERS

 first published June  2015

Frozen fish (up to half the cost of fresh) is used for these deliciously savoury low-calorie burgers but any white fillets will do.  The burgers make up one of the two fish meals per week recommended by nutritionists.   

The recipe gives even frugal frozen coley great flavour and texture but cod & haddock also work well.    

Whatever fish is used, if it's frozen, take it out of the freezer the night before and defrost it on a dish in the bottom of the fridge. (Freezer Matters)

Paysan Rustica rolls from Waitrose go well with fish burgers but ordinary buns are fine. Wholemeal buns go well with fish, adding fibre for good health.  Stuffing the buns with lettuce, cucumber and tomato adds vitamins and minerals as well as colour.  

The recipe was adapted from Nathan Outlaw.

Cost: around £2.00
Serves 2, but easily multiplied

Ingred:

2 defrosted fillets of white fish (300gm/10oz), patted dry with kitchen paper
3 spring onions, with tops and tatty green bits removed
1/4 tsp dried dill
1/8 tsp dried thyme
scant teaspoon of Dijon mustard
1 med clove garlic, grated or very finely minced
1/2 beaten egg
2 tablespoons chick pea (besan) flour OR fine breadcrumbs
1 tbsp fresh basil, finely shredded (1/2 tsp dried)

Method
1.  Shred fish into medium-to-small shards and place in bowl
2.  Finely chop white and greens of spring onions; add to fish.
3.  Add dill, thyme, mustard, garlic and egg; mix well.
4.  Add chick pea flour or fine breadcrumbs,1/4-1/2 tsp salt and lots of black pepper. Mix thoroughly.
5.  Cover and refrigerate 2 hours.
6.  When ready to cook, add basil to the fish and mix well.
7.  Shape into two patties the size of your buns.
8.  Preheat oven to 200c, 180 fan/ gas 6
9   Heat a scant tablespoon of oil in a frying pan and cook one side of the burger  over med-high until golden (maybe 5 mins).
10.  Place the burger cooked side down on a baking tray lined with greaseproof paper.  
11.  Spray top with olive oil.  Bake 10 minutes; don't overbake. (Test by cutting to the centre & checking the middle is cooked)
12.  Meanwhile, toast inside of buns.  Cover bottom with thin layer of mayo then dry lettuce, tomato and cucumber. 
13.  When burgers are done, place the burger fried/crispy side up on the salad.  Add a generous splodge of home-made low-sugar ketchup.   
14.  Serve with Mango and Chilli Coleslaw (this post).


Tips: 

•  To keep burgers warm, wrap in foil/greaseproof paper and leave in bottom of warm oven 
•  Burger buns can be as low as 50 p a pack of 6; freeze for future use.  

Copyright: This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.