Healthy Rockfish Burgers Recipe - Simple & Delicious

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.

This recipe appears in: Sandwiches 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