Lemon grilled fish burger with roasted tomato salsa
Who doesn’t love a fish burger? This one comes with a delicious tangy salsa for a flavour punch.
Reviewed by our expert panel Serves: 4
Time to make: 25 mins
Ingredients
- 250g cherry tomatoes
- 1 red onion, thinly sliced
- spray oil
- 1 teaspoon balsamic vinegar
- 1 cup low-fat plain yoghurt
- 2 teaspoons chipotle or other chilli sauce
- 3 tablespoons pumpkin seeds, toasted
- 4 small firm white fish fillets
- 4 wholegrain burger buns until just cooked through.
- 2 cups rocket leaves 5 To assemble burgers, smear
- 1 bag prepared slaw (omit remaining yoghurt sauce over dressing)
Instructions
1 Preheat oven to 200°C. Line a dish with baking paper. Place tomatoes and onion on dish, spray with oil and sprinkle with balsamic vinegar. Roast in oven for 10-15 minutes. Remove and place in a bowl and set aside to cool.
2 Meanwhile, in a bowl, combine yoghurt and chipotle sauce. In a toaster or oven, warm burger buns.
3 In a large bowl, place all but 4 teaspoons of yoghurt mix with slaw and pumpkin seeds, tossing to coat.
4 Spray a pan with oil and set over a medium-high heat. Cook fish, turning, for 1-2 minutes each side, halved buns and top with fish, tomato salsa and rocket. Serve with slaw on the side.
Variations
Make it gluten free: Use gluten-free buns and check sauce is gluten free.
HFG tip
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
-
Calories 397cal
-
Kilojoules 1660kJ
-
Protein 36g
-
Total fat 11g
-
–Saturated fat 2g
-
Carbohydrates 35g
-
–Sugars 12g
-
Dietary fibre 8g
-
Sodium 530mg
-
Calcium 250mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Bryce Carleton
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
