Read the current Defeat Diabetes® E-Lerts™ Newsletter

This website is certified by Health On the Net Foundation. Click to verify.
This site complies with the HONcode standard for trustworthy health information:
verify here.

 
 
 
     
    
      
       
Defeat Diabetes
Foundation
150 153rd Ave,
Suite 300

Madeira Beach, FL 33708
  

Fillet of Fish Burgers

Source: America's Best Cookbook for Kids with Diabetes by Colleen Bartley

A crunchy fish fillet without the added junk that comes with manufactured fish fillets.

Number of servings: 6

Special Features

Kids love it!

Ingredients
 
1 lb skinless white fish fillets
¼ cup freshly grated
   (cod, halibut or sole)
   Parmesan cheese
2 egg whites
6 crusty whole wheat buns  
1 tablespoon vegetable oil
   (each 1½ oz) or pitas
½ cup corn flakes cereal crumbs      
 6 tablespoons light tartar Sauce 
                                                          (see below)
 
Preparation

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.
 
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.
 
Nutrition per Serving

Calories250
/a
Fat, total7 g

Fat, saturated2 g

Carbohydrates26 g

Protein21 g

Cholesterol36 mg

Dietary Fiber2 g

Sodium       390 mg
 
Light Tartar Sauce

½ cup plain yogurt
½ teaspoon Dijon Mustard
1/3 cup lower-fat mayonnaise           dash hot pepper sauce
3 tablespoon chopped dill pickledash Worcestershire sauce
1 teaspoon freshly squeezed lemon juice
 
1. In a small bowl, stir together yogurt, mayonnaise, pickles, lemon juice, mustard, hot pepper sauce and Worcestershire sauce.

2.Cover and refrigerate for at least 2 hours, until completely chilled and flavors are blended.

3. Serve with fish or on fish burgers.
 
Nutrition per Serving
Choices
Calories19
     n/a
Fat, total1 g

Fat, saturated0 g

Carbohydrates1 g

Protein0 g

Cholesterol0 mg

Dietary Fiber0 g

Sodium      71 mg
 
 
 
 
 
Join us on Facebook
 
 
 

Send your unopened, unexpired diabetes testing supplies to:

Defeat Diabetes Foundation
150 153rd Ave, Suite 300
Madeira Beach, FL 33708

 

DDF advertisement
 

 Friendly Banner
 


Friendly Banner
 
 
 
Analyze nutrition content by portion
DDF advertisement