Fish Burgers Low Fat
Dive into guilt-free indulgence with these flavorful Low-Fat Fish Burgers, a light yet satisfying twist on your favorite comfort food. Packed with protein from tender skinless white fish fillets like cod or haddock, these burgers are blended with whole-grain breadcrumbs, fresh herbs, and a zesty hint of lemon for an added burst of brightness. The patties are pan-seared to golden perfection using just a light olive oil spray, keeping them both healthy and delicious. Served on whole-grain buns and topped with crisp lettuce, juicy tomato slices, and optional low-fat condiments, these burgers are perfect for a balanced, nutritious meal. Ready in under 30 minutes, they're an easy, wholesome choice for weeknight dinners or casual gatherings.
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Recipe Information
Ingredients
- 400 grams skinless white fish fillets (e.g., cod, tilapia, or haddock)
- 60 grams whole-grain breadcrumbs
- 1 large egg
- 2 green onion, finely chopped
- 2 tablespoons fresh parsley, finely chopped
- 1 teaspoon lemon zest
- 2 tablespoons low-fat plain Greek yogurt
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- (as needed) olive oil spray
- 4 whole-grain burger buns
- 4 lettuce leaves
- 4 slices sliced tomato
- (to taste) optional toppings (e.g., pickles, mustard, low-fat mayo)
Instructions
Cut the fish fillets into smaller chunks and place them in a food processor. Pulse until finely chopped but not pureed.
In a large mixing bowl, combine the chopped fish, breadcrumbs, egg, green onion, parsley, lemon zest, yogurt, salt, and black pepper. Mix well until evenly incorporated.
Divide the mixture into 4 equal portions and shape each into a burger patty, about 2cm thick.
Place the patties on a plate, cover, and refrigerate for 10-15 minutes to help them firm up.
Heat a non-stick skillet or grill pan over medium heat and lightly spray with olive oil.
Cook the patties for 3-4 minutes per side, or until golden brown and cooked through (internal temperature should reach 63°C/145°F).
Lightly toast the whole-grain burger buns, if desired.
Assemble the burgers by placing a lettuce leaf, a cooked fish patty, a tomato slice, and any optional toppings onto each bun. Serve immediately.
Nutrition Facts
Calories |
389 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.7 g | 9% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 97 mg | 32% | |
| Sodium | 803 mg | 35% | |
| Total Carbohydrate | 51.6 g | 19% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 6.7 g | ||
| Protein | 33.3 g | 67% | |
| Vitamin D | 2.8 mcg | 14% | |
| Calcium | 120 mg | 9% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 654 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
