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Lemon grilled fish burger with roasted tomato salsa
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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.
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)

    • Kilojoules 1660kJ

    • Calories 397cal

    • Protein 36g

    • Total fat 11g

    • –Saturated fat 2g

    • Carbohydrates 35g

    • –Sugars 12g

    • Dietary fibre 8g

    • Sodium 530mg

    • Calcium 250mg

    • Iron 3mg

    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.
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    Author: Niki Bezzant - Editor-at-large
    Photographer: Bryce Carleton
    First published: Oct 2019

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