Crispy fish burgers

with homemade tartar sauce

crispy fish burgers on a pink plate
Goal muscle_building
Total time 45 mins
Difficulty Medium
Nutritional value (per portion)
kcal 454
Protein 48 g
Fat 16 g
CARBOHYDRATES 26 g
Ingredients …

4 Persons

You will need

1.
BREAD ROLLS:
1 packet Protein Bread
Protein Bread
Protein Bread
Possibly the most delicious protein bread.
3.9/5
6.99 €
230g
(30.39 €/1 kg)
230 ml water

2.
CRISPY FISH:
4 fillets white fish (e.g. cod, hake)
30 g Instant Oats
Instant Oats
Instant Oats
The most natural weight gainer ever
4.6/5
9.99 €
1000g
(9.99 €/1 kg )
1 egg, beaten
40 g dry breadcrumbs
1 tbsp Coconut oil
Coconut oil
Coconut oil
The best choice for cooking and general health
4.8/5
6.99 €
320g jar
(21.84 €/1000g)

3.
TARTAR SAUCE:
60 g 0% fat Greek yogurt
15 g light mayonnaise
1 tbsp chopped capers
1 tbsp chopped gherkins
0.25 shallot, finely diced

4.
TO SERVE:
1 handful shredded lettuce
1 handful Sliced gherkins

Crispy fish burgers

with homemade tartar sauce

By: Izy Hossack
These fish burgers are healthy, high in protein and so crispy. We coat the fish in breadcrumbs and pan fry it for a lower fat version of the classic fish burger. Served with a homemade tartar sauce (bolstered with Greek yogurt), gherkins and protein bread rolls.

Preparation

  • Combine the protein bread mix with the water in a medium bowl. Rest for 30 minutes until thickened. Preheat the oven to 175C / 350F fan (195C / 380F non-fan). Use moistened hands to divide the mixture into 4 and roll into balls. Place onto a lined baking tray and bake for 20-25 minutes until golden.
  • For the fish, place the oats, egg and breadcrumbs each into their own shallow bowl or dish. Dip the fish first into the oats, tapping off excess. Then into the egg, letting excess drip off. Then into the breadcrumbs, turning to coat fully.
  • Heat the coconut oil in a large non-stick frying pan over a medium-low heat. Add the breadcrumbed fish and cook until golden underneath then flip and let cook on the other side until golden. Remove from the pan.
  • For the tartar sauce, combine all the ingredients in a medium bowl, stirring until fully mixed.
  • To serve, slice the protein bread rolls in half and fill with the lettuce, sliced gherkins, tartar sauce and crispy fish fillets.
  • Enjoy!
It's best to fry the fish just before you're about to eat it as, if it sits around, the breadcrumb coating will start to absorb moisture and become soggy.
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