Recipes

Fillet of Fish Burgers

Ingredients:

Makes 6 Servings

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.

• 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

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)

Notes:

Nutritional Analysis per Serving:
Calories 250,
carbohydrate 26g,
fiber 2g,
protein 21g,
total fat 7g,
saturated fat 2g,
sodium 390 mg,
cholesterol 36 mg.

Canada’s Choice per Serving: 1½ Carbohydrates, 2½ Meat & Alternatives

Dietitian’s Message: Breads baked from whole-grain flours contain more vital nutrients than more refined breads. Encourage your family to choose whole wheat in recipes such as this one.

Light Tartar Sauce

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

Tip:
♦ 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

1. 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.

Nutritional Analysis per Serving: Calories 19, carbohydrate 1g, fiber 0 g, protein 0 g, total fat 1g, saturated fat 0 g, sodium 71 mg, cholesterol 0 mg.

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