Crispy fish burgers with tartare sauce
35 min · 38 g protein · 343 cals / serving
Thick fillets of white fish in a crunchy, lemony panko coat, baked until golden and flaky, then piled into soft buns with crisp lettuce, tomato and a creamy, pickle-studded tartare sauce. A creamy lemon slaw on the side makes it the fish-and-chip-shop dinner the whole family can make at home.
Ingredients
Fish
- 4 skinless fillets (1 1/3 lb) cod, haddock or pollock
- 1/4 tsp salt
- 1/4 tsp black pepper
- 2 large egg whites
- scant 1 cup panko breadcrumbs
- 1 tsp paprika
- 1 tsp lemon zest
- a few sprays cooking spray
Tartare sauce
- 1/2 cup nonfat Greek yogurt
- 2 small reduced sodium dill pickles, finely chopped
- 1 tbsp capers, chopped
- 1 tbsp chopped fresh dill
- 2 tsp lemon juice
Lemon slaw
- 4 cups shredded cabbage
- 1 carrot, grated
- 1 tbsp lemon juice
- 1/4 cup nonfat Greek yogurt
- 1 tsp honey
- 1 tsp olive oil
To serve
- 4 light or whole wheat burger buns light burger bun
- 4 leaves iceberg lettuce
- 1 large tomato, sliced
Steps
- Heat the oven to 425°F and line a baking sheet with parchment. Pat the fish dry, cut any very thick fillet so all four are about the size of a bun, and season with salt and pepper.
- Beat the egg whites in a shallow bowl. In another, mix the panko, paprika and lemon zest. Dip each fillet in the egg, then press it firmly into the crumbs on both sides.
- Lay the fish on the sheet, spray the tops lightly with oil and bake 12–15 minutes, until golden and the fish flakes easily, 145°F in the thickest part. (Or air-fry at 400°F for 10–12 minutes.)
- Stir together the yogurt, pickles, capers, dill and lemon juice for the tartare sauce.
- Stir the yogurt, lemon juice, honey, oil and a pinch of salt together, then toss with the cabbage and carrot for a creamy slaw.
- Toast the buns lightly. Build each burger with lettuce, tomato, a piece of fish and a spoon of tartare sauce, and serve with the slaw.
Good to know
How do I get the kids involved?
Children can press the fish into the crumbs (wash hands well afterwards) and set out a build-your-own burger board. Letting them choose what goes in their bun is the surest way to get the fish eaten.
My picky eater doesn't like 'fishy' fish
Cod, haddock and pollock are the mildest, sweetest white fish, and the crunchy coat does the rest. Ketchup instead of tartare sauce is perfectly fine; plenty of children who say they hate fish eat a fish burger.
Can I use frozen fish?
Yes. Thaw the fillets in the fridge overnight or in a sealed bag in cold water, then pat them very dry so the coating sticks.
Alternative
Per
- Calories
- 84
- Protein
- (45%)
- 9 g
- Fat
- (13%)
- 1 g
- Carbohydrates
- (43%)
- 10 g
- of which sugar
- 3 g
- Fiber
- 2 g
- Sodium
- 166 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1374 kcal goes into the pot and 1754 g of ingredients comes out as about 1640 g of food: 84 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.