Grilled fish burgers with basil and caper salsa
Serves: 4
Time to make: 45 mins
Total cost: $34.00 / $8.50 per serve
(at time of publication)
Ingredients
- 600g new potatoes, scrubbed
- oil spray
- 2 medium red capsicums, sliced thickly
- 1 large red onion, cut in wedges
- ⅓ cup lemon juice
- 1 cup firmly packed fresh flat-leaf parsley
- 600g firm white fish fillets
- ½ cup finely chopped fresh basil
- 2 tablespoons capers, finely chopped
- 2 teaspoons wholegrain mustard
- 1 tablespoon olive oil
- 4 medium wholegrain rolls, halved horizontally
- 80g mesclun salad mix
Instructions
1 Boil or microwave potatoes until just tender (about 10 minutes). Drain and cool slightly. Cut potatoes in halves or quarters and set aside.
2 Spray a barbecue (or chargrill pan) with oil and heat to medium-high. Cook potatoes, capsicums and onion until golden and tender. Transfer to a serving bowl or platter. Drizzle with half the lemon juice and scatter with half the parsley. Finely chop remaining parsley and set aside.
3 Cook fish on barbecue hot (flat) plate for 5-6 minutes (depending on thickness) until cooked through. Meanwhile, to make salsa, in a small bowl place basil, capers, mustard, oil, the remaining chopped parsley and the remaining lemon juice. Stir to combine.
4 To assemble burgers place fish, basil salsa and salad on roll base. Top with other roll half. Serve with potato salad.
Variations
Make it gluten free: Check mustard is gluten free and use gluten-free bread rolls.
Nutrition Info (per serve)
Kilojoules 2150kJ
Calories 514cal
Protein 43g
Total fat 13g
–Saturated fat 3g
Carbohydrates 60g
–Sugars 7g
Dietary fibre 7g
Sodium 550mg
Calcium 150mg
Iron 4.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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