Catch of the Day Burger - KNEP - Kentucky Nutrition Education Program

Recipes

Catch of the Day Burger

Servings:6

Ingredients:

  • 1 quart boiling water
  • 1 ½ pounds boneless white fish
  • 3 eggs, beaten
  • 1/3 cup grated Parmesan cheese
  • 1 tablespoon chopped fresh parsley
  • 1 clove finely chopped garlic or ½ teaspoon garlic powder
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ½ cup dry panko breadcrumbs
  • ¼ cup vegetable oil
  • 6 toasted whole wheat buns
  • 1/8 cup tartar sauce (optional)

Directions:

Bring 1 quart of water to a boil. Place fish fillets in boiling water. Cover and return to boil. Immediately lower heat and simmer for 7 to 10 minutes or until fish flakes apart easily with a fork. Drain and flake fish. In a bowl, mix beaten eggs, cheese, parsley, garlic or garlic powder, salt, and pepper together. Combine with fish. Stir just until blended. Chill in refrigerator for at least one hour Shape chilled mixture into 6 patties and roll in breadcrumbs. Heat oil in skillet over medium heat. Carefully place fish patties in pan. Cook the patties for 3 minutes on each side or until browned, turning only once. Drain on paper towels. Serve on toasted buns. Optional: add tartar sauce. Note this will increase sodium.

Source: Adapted from: “Fish & Game Cookbook” Bonnie Scott. 2013.

Nutrition Facts per Serving: 520 calories, 23g total fat, 5g saturated fat, 0g trans fat, 150mg cholesterol, 710mg sodium, 41g total carbohydrate, 5g total sugars,36g protein, 10% DV vitamin D, 15% DV calcium, 15% DV iron, 8% DV potassium