Fillet of Fish Burgers

Fillet of Fish Burgers
Author: 
Recipe type: Lunch
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
A crunchy fish fillet without the added junk that comes with manufactured fish fillets. Kids love it!
Ingredients
  • 1 lb skinless white fish fillets (cod, halibut or sole)
  • 2 egg whites
  • 1 tablespoon vegetable oil
  • ½ cup corn flakes cereal crumbs
  • ¼ cup freshly grated Parmesan cheese
  • 6 crusty whole wheat buns (each 1½ oz) or pitas
  • 6 tablespoons light tartar Sauce (see below)
  • Light Tartar Sauce:
  • ½ cup plain yogurt
  • ⅓ cup lower-fat mayonnaise
  • 3 tablespoon chopped dill pickle
  • 1 teaspoon freshly squeezed lemon juice
  • ½ teaspoon Dijon Mustard
  • dash hot pepper sauce
  • dash Worcestershire sauce
Instructions
  1. Preheat oven to 425ºF. Cut fish fillets into 6 equal pieces.
  2. In a shallow dish, using a fork, beat egg whites and oil.
  3. In a separate shallow dish, combine corn flakes crumbs and Parmesan cheese.
  4. Dip fish pieces first into egg mixture, then into crumbs. Press crumbs on to make sure they stick. Discard any excess egg and crumb mixtures.
  5. Place fish on baking sheet, sprayed with vegetable spray and bake in preheated oven for 18 to 20 minutes, or until coating is golden brown and fish flakes easily when tested with a fork. Don’t overcook.
  6. Serve on whole wheat buns, topped with 1 tablespoon light tartar Sauce and your choice of toppings.
  7. Great toppings that don’t add a lot of carbohydrates or calories are: lettuce or spinach leaves, tomato slices, thinly sliced onions (grilled, sautéed or raw), dill pickle slices.
  8. Tarter Sauce Instructions:
  9. In a small bowl, stir together yogurt, mayonnaise, pickles, lemon juice, mustard, hot pepper sauce and Worcestershire sauce.
  10. Cover and refrigerate for at least 2 hours, until completely chilled and flavors are blended.
  11. Serve with fish or on fish burgers.
Notes
Nutrition per Serving for Tarter Sauce: Calories 19; Fat 1 g; Fat, saturated 0 g;
Carbohydrates 1 g; Protein 0 g; Cholesterol 0 mg; Fiber 0 g; Sodium 71 mg.
Nutrition Information
Calories: 250 Fat: 7g Saturated fat: 2g Carbohydrates: 26g Sodium: 390mg Fiber: 2g Protein: 21g Cholesterol: 36mg