Fresh Rockfish Burgers

by the Editors of Publications International, Ltd.

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Publications International, Ltd., the Editors of.  "Fresh Rockfish Burgers."  31 August 2006.  HowStuffWorks.com. <http://recipes.howstuffworks.com/fresh-rockfish-burgers-recipe.htm>  02 December 2008.

Fresh Rockfish Burger Photo
Fresh Rockfish Burger
Yield: Makes 4 servings
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Fresh fish makes a wonderful tasting grilled burger. It is a creative, low-fat addition to the usual barbecue menu. Many types of fish can be used, but be sure to choose a favorite fish that flakes easily.
Ingredients:
1/2
pound skinless rockfish or scrod fillet

1
egg white or 2 tablespoons cholesterol-free egg substitute

1/4
cup plain dry bread crumbs

1
green onion, finely chopped

1
tablespoon finely chopped fresh parsley

2
teaspoons fresh lime juice

1-1/2
teaspoons capers

1
teaspoon Dijon mustard

1/4
teaspoon salt

1/8
teaspoon black pepper

Nonstick cooking spray

4
grilled whole wheat English muffins or hamburger buns

4
leaves green leaf lettuce

8
slices red or yellow tomato

Additional Dijon mustard for serving (optional)



Preparation:
1.
Finely chop rockfish and place in medium bowl. Add egg white, bread crumbs, onion, parsley, lime juice, capers, mustard, salt and pepper; gently combine with fork. Shape into 4 patties.

2.
Spray heavy grillproof cast iron skillet or griddle with nonstick cooking spray; place on grid over hot coals to heat. Spray tops of burgers with additional cooking spray. Place burgers in hot skillet; grill on covered grill over hot coals 4 to 5 minutes or until burgers are browned on both sides, turning once. Serve on English muffins or buns with lettuce, tomato slices and Dijon mustard, if desired.



Nutritional Information:
Serving Size: 1 sandwich
Sodium 720 mg
Protein 19 g
Fiber <1 g
Carbohydrate 33 g
Cholesterol 19 mg
Saturated Fat 1 g
Total Fat 3 g
Calories from Fat 11 %
Calories 227
Dietary Exchange:
Meat 1-1/2
Starch 2
Fat 1/2


This recipe appears in: Sandwiches