Fish Burgers

Source of omega 3, low calorie, heart healthy (low in saturated fat), high protein

serves 4

Ingredients

  • 1/2 cup wholemeal flour
  • 2 tsp Capers
  • 4 white fish fillets
  • 4 tip top wholemeal sandwich thins
  • 1 tsp cayenne pepper
  • Hand-full of pea shoots
  • 250g greek yoghurt
  • 25g parmesan
  • 1 tsp lemon rind
  • 10g Dill
  • 1 Baby Cos lettuce
  • 1 small bag of Coleslaw mix

Method

  1. In a bowl add flour, cayenne pepper, salt and pepper and mix to combine.
  2. Cover each fish fillet in flour mixture and set aside.
  3. In a pan over medium, cook fish until golden and cooked through. Sprinkle each fillet with parmesan.
  4. In a bowl add lemon juice, capers, dill and greek yoghurt and mix until combined.
  5. Toast (if preferred) sandwich thins, top with coleslaw mix, fish, yoghurt mixture, lettuce and water cress.
  6. Serve.

Nutrition Information per serve

  • Energy: 289 cals
  • Protein: 27.5g
  • Total Carbohydrates: 35.9g
  • Sugar: 3.2g
  • Total fat: 4.2g
  • Saturated fat: 0.5g
  • Sodium: 251.1mg
  • Dietary fibre: 6.5g