Fish Burger

These fish burgers are a great way to sneak some fish into your diet and a good way to use up leftover fish too!

Ingredients:

  • 1 lb fillet of tilapia
  • Pepper to taste
  • 1 cup canned garbanzo beans, rinsed and drained
  • 1/2 cup fresh parsley leaves
  • 1/4 cup whole wheat Panko bread crumbs*
  • 1 egg, beaten

*Note: "Panko" is a brand of bread crumbs. I like them because they don't have a lot of added ingredients! They can be found in natural food grocery stores.

Directions:

  1. Preheat oven to 375°F.
  2. Spray a baking pan with nonstick cooking spray and add fish. Season with pepper to taste. Bake until flaky, 7 to 10 minutes. Remove fish from oven. Leave oven on.
  3. In a food processor, puree garbanzo beans, parsley, and bread crumbs. Process for 1 minute.
  4. Place bean mixture into a large bowl with the egg; crumble in fish.
  5. Gently mix with your hands until fish is mixed in, then form into 8 small patties.
  6. Coat an ovenproof skillet with cooking spray and put over medium heat. Add burgers. Cook until brown on one side, about 5 minutes. Flip cakes carefully and place in oven for 5 minutes.

Makes 8 burgers.

Per burger: 110 calories, 14 grams protein, 9 grams carbohydrate, 2 grams total fat, 130 mg sodium, 2 grams fiber

Substitutions: Use different types of fish (ex: salmon) and different types of beans (ex: black beans, white cannellini beans, etc.)

Serving Suggestions:

  • Serve on a rice cake (in place of a bun).
  • Serve leftover fish burgers cold, crumbled, on top of salad greens.
  • Crumble and serve stuffed in a cored tomato. Sprinkle with Parmesan cheese.
  • If you tolerate bread: Serve on 1/2 toasted whole wheat bun.

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Recipe adapted from wellsphere.com