Substitute a different bread, such as focaccia, for the buns to add subtle and sophisticated flavor to fish burgers.

Tips

  • Great toppings that don’t add a lot of carbohydrates or calories are: lettuce or spinach leaves, tomato slices, thinly sliced onions (grilled, sautéed or raw), dill pickle slices.
  • White fish fillets are very similar in terms of taste and nutrition, so choose what you like – but remember that fresh is always best, so be flexible and pick what is in season.
Makes 6 servings
Cooking time: n/a

Ingredients

  • Preheat oven to 425◦ F (220◦ C)
  • Baking sheet, sprayed with vegetable spray
  • 1 lb  skinless white fish fillets (cod, halibut or sole) 500 g
  • 2  egg whites  2
  • 1 tbsp  vegetable oil  15 mL
  • ½ cup  corn flakes cereal crumbs  125 mL
  • ¼ cup  freshly grated Parmesan cheese  50 mL
  • 6  crusty whole wheat buns (each 1½ oz/45 g) or pitas
  • 6 tbsp  Light Tartar Sauce (recipe follows)  90 mL 

Light Tartar Sauce 

Makes 1 Cup (250 mL) (1 tbsp/15 mL per serving)

This recipe can be stored in a well-sealed container (or a jar with a tight-fitting lid) in the refrigerator for up to 5 days.

  • ½ cup (125 mL), plain yogurt
  • 1/3 cup (75 mL), lower-fat mayonnaise
  • 3 tbsp (45 mL), chopped dill pickle
  • 1 tsp (5 mL), freshly squeezed lemon juice
  • ½ tsp (2 mL), Dijon mustard
  • Dash, hot pepper sauce
  • Dash, Worcestershire sauce

Instructions

  1. Cut fish fillets into 6 equal pieces.
  2. In a shallow dish, using a fork, beat egg whites and oil.
  3. In a separate shallow dish, combine corn flakes crumbs and Parmesan. Dip fish pieces first into egg mixture, then into crumbs. Press crumbs on to make sure they stick. Discard any excess egg and crumb mixtures.
  4. Place fish on prepared baking sheet and bake in preheated oven for 18 to 20 minutes, or until coating is golden brown and fish flakes easily when tested with a fork. Don’t overcook.
  5. Serve on whole wheat buns, topped with 1 tbsp (15 mL) Light Tartar Sauce and your choice of toppings (see suggestions in tip, above)

Light Tartar Sauce

In a small bowl, stir together yogurt, mayonnaise, pickles, lemon juice, mustard, hot pepper sauce and Worcestershire sauce. Cover and refrigerate for at least 2 hours, until completely chilled and flavors are blended. Serve with fish or on fish burgers.

Notes

Canada’s Choice per Serving: 1 Extra

Recipe reprinted with permission from Canada’s Best Cookbook for Kids with Diabetes, Colleen Bartley, Robert Rose Inc., 2005, http://www.robertrose.ca 

Nutritional Information

Per Serving
Calories 250
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 36 mg
Sodium 390 mg
Carbohydrates 26 g
Fiber 2 g
Protein 21 g

  Light Tarter Sauce

Calories 19
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 71 mg
Carbohydrates 1 g
Fiber 0 g
Protein 0 g

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