Fish Burgers Low Fat

Dive into guilt-free indulgence with these flavorful Low-Fat Fish Burgers, a light yet satisfying twist on your favorite comfort food. Packed with protein from tender skinless white fish fillets like cod or haddock, these burgers are blended with whole-grain breadcrumbs, fresh herbs, and a zesty hint of lemon for an added burst of brightness. The patties are pan-seared to golden perfection using just a light olive oil spray, keeping them both healthy and delicious. Served on whole-grain buns and topped with crisp lettuce, juicy tomato slices, and optional low-fat condiments, these burgers are perfect for a balanced, nutritious meal. Ready in under 30 minutes, they're an easy, wholesome choice for weeknight dinners or casual gatherings.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 400 grams skinless white fish fillets (e.g., cod, tilapia, or haddock)
• 60 grams whole-grain breadcrumbs
• 1 large egg
• 2 green onion, finely chopped
• 2 tablespoons fresh parsley, finely chopped
• 1 teaspoon lemon zest
• 2 tablespoons low-fat plain Greek yogurt
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0 (as needed) olive oil spray
• 4 whole-grain burger buns
• 4 lettuce leaves
• 4 slices sliced tomato
• 0 (to taste) optional toppings (e.g., pickles, mustard, low-fat mayo)

Directions

Step 1

Cut the fish fillets into smaller chunks and place them in a food processor. Pulse until finely chopped but not pureed.

Step 2

In a large mixing bowl, combine the chopped fish, breadcrumbs, egg, green onion, parsley, lemon zest, yogurt, salt, and black pepper. Mix well until evenly incorporated.

Step 3

Divide the mixture into 4 equal portions and shape each into a burger patty, about 2cm thick.

Step 4

Place the patties on a plate, cover, and refrigerate for 10-15 minutes to help them firm up.

Step 5

Heat a non-stick skillet or grill pan over medium heat and lightly spray with olive oil.

Step 6

Cook the patties for 3-4 minutes per side, or until golden brown and cooked through (internal temperature should reach 63°C/145°F).

Step 7

Lightly toast the whole-grain burger buns, if desired.

Step 8

Assemble the burgers by placing a lettuce leaf, a cooked fish patty, a tomato slice, and any optional toppings onto each bun. Serve immediately.

Nutrition Facts

Serving size	1004.4 grams (1004.4g)

Amount per serving	% Daily Value*
Calories	1541

Total Fat 28.00g	36%
Saturated Fat 5.70g	29%
Polyunsaturated Fat 2.00g
Cholesterol 423mg	141%
Sodium 3441mg	150%
Total Carbohydrate 202.30g	74%
Dietary Fiber 23.10g	83%
Total Sugars 24.70g
Protein 131.70g	263%

Vitamin D 454IU	2269%
Calcium 448mg	34%
Iron 14mg	78%
Potassium 2232mg	47%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 15.9%

Protein: 33.2%

Carbs: 51.0%