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Baked fish burgers recipe

16 ratings

Keep little chefs entertained during the school holidays with these delicious, healthy cod burgers. Simply add a dollop of mayonnaise, some juicy sliced tomatoes and some crunchy lettuce leaves for a firm family favourite. See method

Serves 4
30 mins to prepare and 15-20 mins to cook
329 calories / serving
Healthy

Ingredients

4 frozen cod fillets, defrosted
3 tbsp plain flour
1 egg
75g panko breadcrumbs
sunflower oil spray
1 Little Gem lettuce, leaves separated
1 tomato, sliced
2 tbsp light mayonnaise
4 soft white rolls, cut in half

If you don't have cod, try using another white fish

Each serving contains

Energy
1315kj
329kcal 16%
Fat
7g 10%
Saturates
1g 6%
Sugars
3g 3%
Salt
1.2g 20%

of the reference intake
Carbohydrate 45.8g Protein 21.8g Fibre 2.6g

Method

Preheat the oven to gas 6, 200°C, fan 180°C.
Trim the thinner ends of any longer fish fillets to make a thick square shape for each fish burger. Set aside.
Put the flour on one plate and season with freshly ground black pepper. Whisk the egg and pour into a bowl. Put the breadcrumbs on a second plate.
First, coat the fish pieces in the flour, then dip both sides in the beaten egg (always wash your hands after handling raw eggs), then finally coat in the breadcrumbs. If you have 3 willing little helpers, you can give them each their own station!
Lightly spray a baking tray and both sides of each fish fillet with the oil spray. Put them on the tray and bake in the oven for 15-20 mins, until the fish is cooked through and the breadcrumbs are golden.
Divide the lettuce leaves evenly between the rolls, then load a fish burger into each. Add the tomato slices, spoon over a dollop of mayonnaise and top with the lids of the rolls.

Tip: Use the cod trimmings to make tasty fish goujons – just follow from step 3.

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