Grilled Fish Burgers with Cucumber Dill Sauce
Macros / Serving Size
Protein 27 g | Fat 6 g | Carbs 32 g
% Calories of Macros / Serving Size
Calories 291 | Protein 38 % | Fat 19 % | Carbs 43 %
Nutrients / Serving Size
Fiber 4 g | Sodium 878 mg | Sat. Fat 1 g
Ingredients (serves 4)
Fish Burgers
- 1 14-15 oz. canned salmon or canned tuna, drained
- 2/3 to 1 cup dried bread crumbs or Panko
- 2 tbsp. sliced green onions (scallions)
- 1 large egg
- 1 minced garlic clove or ¼ tsp. garlic powder
- 1 tbsp. fresh cilantro, chopped
- Dash of black pepper (optional)
- 4 whole wheat hamburger buns
Cucumber Dill Sauce
- ½ cup plain Greek yogurt
- Zest of one lemon
- ½ to 1 garlic clove, minced (if you like garlic, use the whole clove)
- 1½ tbsp. fresh dill, chopped
- ½ tsp. salt
- ½ small English cucumber, chopped very small
Directions
- To make the fish patties place all of the ingredients in a medium bowl, in the order listed. If using salmon, remove and discard the large center bone prior to placing the fish in the bowl. Using a fork, gently mix the ingredients until well incorporated being careful not to over mix causing the fish to turn to mush.
- Shape the fish into four equal sized patties about ½ inch thick and place them on a single layer on a plate. Carefully place foil over the plate to cover the patties and then refrigerate them for about an hour. This helps them hold up to grilling.
- While waiting for the patties to chill, make the sauce by placing all the ingredients in a medium-sized bowl and gently mix. Place the sauce in the refrigerator until ready to serve so the flavors can blend.
- After about an hour of the patties chilling, spray a grill rack with cooking spray. Heat the grill to medium heat. Place the patties on the grill and cover. Cook for 3-4 minutes. Remove from grill.
- Serve each patty on top of a whole wheat hamburger bun alongside your favorite piece of seasonal fruit.
Notes
- If the patty mix seems too "gooey" after mixing, add 1-2 tbsp. more of bread crumbs or Panko.
- Consider using the patty to top your favorite bed of greens for a nice quick salad instead of putting it on bun.
- Top the burger with your favorite toppings such as a slice of cheddar cheese, lettuce, and tomatoes and forget the sauce!
- These can be pan fried.
- Nutrition analysis is based on the use of canned salmon, drained with a weight of 315 grams of fish solids and excluded the optional ingredient of pepper.