Fast, Easy, Delicious Fish Burgers

We’ve all heard about how good fish are for you, but let’s face it: they are not that much fun to cook.  Those omega-3’s, great fat for our hearts and brains.  Nice lean protein.  But the smell in the kitchen.  Whew!

But wait.  It can be easy if you go back to your roots.  The cupboard. Well, canned food may not exactly be your roots, but canned fish is the next best thing to the invention of the microwave.  This recipe is an oldie but goodie from the fishing experts in the Lake Superior region of the country.  Only 10 minutes to prepare, the bonus is extra patties can be slipped into a zip-lock baggy and frozen.  Next time you feel the urge for a quick burger, just dive into the freezer and have a deluxe fish burger faster than you can light a grill.

DELUXE FRIED FISH BURGERS

Yield 5 large patties – Prepare: 10 minutes

2 cups cooked salmon (or 16 ounces canned, drain, remove large bones)

6 soda crackers, crushed (about 1/4- cup)

1 egg, slightly beaten

1/3 cup whole milk or organic half-n-half cream

1 small onion, chopped

1 stalk celery, chop

1 tablespoon fresh parsley, chopped or sub

2 teaspoon dried

1 tablespoon flour

Food oil spray

Drain fish well, then place in a bowl and flake with a fork.  May remove larger bones, but small bones will soften with cooking and add calcium.  Add crushed crackers, stir lightly with fork.

Combine egg, milk, onion, parsley and 1 tablespoon flour.  Add into fish and cracker crumbs.  Gently form into 5 or 6 patties..

Spray non-stick skillet with food oil spray and heat to medium high.  Lightly dust patties with flour, then fry on both sides until browned, about 4-5 minutes per side.

Nutrient analysis, per patty:  112 calories, 18.8 grams protein, 9 grams total fat (based on half and half in recipe), saturated fat 2.9 g, sodium 529 mg.

Serving suggestions:

For carbohydrate: baked potato or wild rice

As a sandwich:  sourdough bread, topped with thinly shredded red cabbage and shredded lettuce mixture; add low fat ranch dressing or low fat mayonnaise for dressing.

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