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 rocketarugulaX 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.

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.