Jo’s healthy Fish Burgers prove fast food favourites can be nutritious without sacrificing flavour! These healthy crispy fish fillets are coated in wholemeal breadcrumbs and shallow-fried in heart-friendly olive oil. The vibrant superfood slaw packs these healthy burgers with antioxidants and crunch, while the Greek yoghurt dressing offers a creamy tang with far less kilojoules than traditional mayo. Jo shares clever healthy swaps like wholemeal buns and air-fryer cooking options to make these burgers even better for you. The best part? These healthy fish burgers come together in just 25 minutes – perfect for busy weeknights when takeaway temptation strikes!
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Full Recipe: https://www.goodchefbadchef.com.au/recipes/healthy-fish-burgers-with-superfood-slaw
Ingredients:
For the Fish Fillets
4 white fish fillets (like cod or snapper), about 120g each
2 tbsp wholemeal flour
Salt and black pepper to taste
1 tsp smoked paprika
1 large egg, beaten
½ cup wholemeal breadcrumbs (I like to use homemade toasted breadcrumbs using my sourdough leftovers)
1 tbsp extra virgin olive oil, for frying
For the Superfood Slaw
1 cup red cabbage, finely shredded
1 cup green cabbage, finely shredded
1 medium carrot, grated
1 small apple, grated
¼ cup kale, finely chopped
2 tbsp fresh parsley, chopped
2 tbsp pumpkin seeds or sunflower seeds
For the Yogurt Mustard Dressing
½ cup Greek yoghurt
1 tbsp Dijon mustard
1 tsp honey or maple syrup
1 tsp lemon juice
Salt and black pepper, to taste
Handful of finely chopped parsley
To Serve
4 wholemeal buns
Sliced avocado and 4 cos lettuce leaves
Method:
In a small bowl, whisk together the Greek yoghurt, Dijon mustard, honey or maple syrup, lemon juice, salt, and black pepper. Adjust seasoning to taste and set aside.
In a large bowl, combine the shredded red and green cabbage, grated carrot, grated apple, chopped kale, parsley or cilantro, and pumpkin seeds. Toss to mix. Add 2-3 tablespoons of the yoghurt mustard dressing to the slaw and mix well to coat. Set aside.
Pat the fish fillets dry with a paper towel. In a shallow dish, combine the flour, salt, black pepper, and smoked paprika. Dip each fillet in the flour mixture, then in the beaten egg, and finally coat with the wholemeal breadcrumbs.
Heat the extra virgin olive oil in a large skillet over medium heat. Cook the fish fillets for 3-4 minutes per side, or until golden brown and cooked through. Transfer to a plate and set aside. (Alternatively spray with extra virgin olive oil and air fry for 8 minutes or until golden brown, flipping halfway through).
Meanwhile, toast the inside cut half of the buns on a non-stick frying pan or under the grill.
Spread a little yoghurt mustard dressing on the bottom half of each toasted wholemeal bun. Place a few slices of avocado, lettuce leaf and a fish fillet on top, followed by a generous scoop of the superfood slaw.
Spread more yoghurt mustard dressing on the top bun and place it on top of the slaw. Serve straight away.
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MORE RECIPES LIKE THIS ONE:
Fish and Seafood: https://www.youtube.com/playlist?list=PLNADrP9iFVlcK-zma6pJGknP4bfLMP1RX
Burgers and Sandwiches: https://www.youtube.com/playlist?list=PLNADrP9iFVld8XqVEXlUFx-ASL9E8qxFI
Come along on a mouthwatering journey with Mike, Jacq, Tim, and Jo as they take you on a culinary adventure like no other! Get ready to tantalize your taste buds with bold flavours and unexpected twists that will elevate your kitchen skills to new heights.
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Are you a fishburger fan? I love a fish burger. I’m just a burger fan in general. Whether it’s beef, chicken, fish, whatever. Anything in a bun. Anything in a bun. I love Well, we’re going to put snapper in a bun today. So, but my secret ingredient is going to be the super slaw. So, my my tips for a really good fish burger are to make it yourself. One, you can get good quality fish. Crumb it yourself. You know exactly what’s going into it. And this super slow is going to make it super tasty as well as adding all of those nutrients. So, if into this little bowl, you’re going to make me a dressing for the slo with some Greek yogurt, some mustard, some honey, a little squeeze of lemon juice. Um, and then we’re going to have a taste and check from there. Salt and pepper. That’s it. So, if you do this, all I’m going to do is I’m jazzing up my crumb a little bit by popping some paprika, a nice pinch of salt into my flour, and a good grind of black pepper. But you could add, I don’t know, you could add cumin and coriander. You could go with harissa paste if you want a bit of spice. Uh you could sometimes I put some mustard on the fish first. Um you know, you can add whatever you like here or even sort of Mediterranean Italian-y type herbs. Now this is a gorgeous snapper fillet. And the trick here is just put it in the flour mix first, then into the egg. And if you remember to use one hand for the egg, one hand for the crumbs, and you get it into less of a mess. I know. I I make that mistake all the time now. I’m like, “Oh, my hands are off.” Then you go, “Oh, I just got that hand in there.” And it’s so easy. You know, you can buy crumbmed fish. It’s fine for a shortcut, but honestly, this is so quick. It’s not hard to do yourself. And you know what I do is I make my own breadcrumbs when I’ve always got leftover bread. So, then there’s the leftover parts. And that’s what I use to make my breadrumbs, whisk them up in the food processor, then just lay them out on a baking tray into a low oven for about half an hour. And then you get them nice and crispy like this and they last forever. No food waste. No. And I love the idea how you’ve flavored up that flour a little bit. It just adds a bit more flavor. I mean, just getting a bit more creative and I love it. Hopefully I’ve got exactly the amount of crumb that I need here. Oh, so that looks beautiful. What I’d like you to do now is just give it a good mix. A pinch of good pinch of salt and plenty of black pepper. All right. Have a little taste. And then we are ready to we’re going to uh grate an apple. You can see my ingredients for the sllo here. I’ve got lots of greens. It’s finely finely shredded. That’s your trick with the sllo. Really finely shredded kale. We’ve got some carrots. And then two different types of cabbage. With my white cabbage and with my red cabbage. It’s a real rainbow. I love it. It’s a rainbow of color. So it is. So I’m ready to start frying here. I’ve got my pan. I’m pouring in just covering the bottom of the pan with some extra virgin olive oil. So, I’m just going to slide my fish fillets in. Lovely. To my extra virgin olive oil. And you know what? If you’ve got an air fryer, you could also do this in your air fryer or even put them in the oven. Just spray them with a little bit of extra virgin olive oil and pop them in the oven. But nothing is wrong with frying in your extra virgin olive oil. Thank you. And it’s just going to take couple of minutes on each side. Now, while the fish is cooking, let’s put together this gorgeous slot. Okay. Mix your ingredients together. And I might get you to grate the apple. Yep. And the apple just adds that little bit of sweetness into there. So, we’ve got our shredded kale. And I know lots of people are, you know what, you can have a very healthy diet without kale. Don’t worry. So, you could use shredded any kind of crunchy green leaf. You know, some spinach or rocket or whatever you like in here. But actually, when you finally shred it, it’s really, really tasty. Kale and cabbages are all part of the type of vegetables we call brassacas or cruciferous vegetables. And they’re so, so good for your gut. lots of really great research. You know, the very first job I ever had after doing my science degree was on a colon cancer trial looking at the impact of broccoli and cruciferous vegetables on colon cancer. So, there you go. Very, very good for your gut health. So, I still eat them today, all these years later. I love hearing your stories. You’re such a wealth of knowledge. We’re so lucky. So, I’m just flipping my fish over. Let’s pop our pumpkin seeds in here for my crunch. Now, I’m assuming I wasn’t supposed to peel the apple. No, no. You see, you know me by now. Keep the skins on whenever you can because that’s often where the fiber, where the nutrients, lots of the antioxidants are in or just under the skin. So, when possible, yeah, keep the skin on. Put the apple in. Lovely. Okay. Last thing I’ll get you to do, Tim, is just to slice that avocado for me. Oh, great. So, in goes our lovely yogurt mustard dressing. Okay. And I’m just going to give it all a good mix. Fish is looking really good. That’s nice and crispy on that side. That’s great. It just goes to show I’ve got a tendency to deep fry and use probably too much oil. But that goes to show you don’t need a lot of oil to fry. You don’t. And and nothing is wrong with shallow frying. And I’m often asked that around. It all depends on the absorbency, the type of oil. If you’re using a good quality healthy oil like extravirgin olive oil, you’re just getting some of that really good oil into your diet. And then it depends on how much what the sort of food you’re uh frying and how much is going to be absorbed into the food. And in a fish like this, you’re absorbing a little bit of oil into that crumb. But when you’ve got the oil at the right temperature, there’s only a little bit of oil going in there. And you get that lovely, you know, seared crunchy finish. Yeah. Lovely. Okay. I reckon we are ready to start assembling. Tim, build some burgers. All right. The buns. The buns. So, if you’d like to do the honors with a bit of a slice. So, just going to slice your bun. And all I’ve done is buy some really nice whole meal buns so that we’re getting, of course, that fiber in there. These gorgeous slices. Pop your fish fillet on the top. A nice generous scoop of our super slo. And how quick was this? You know, that’s a really fast family dinner. Absolutely. Who needs to order a takeaway fish burger when you can make them at home? You’ve got your protein, you’ve got your fiber, you got a little serve of veg. You could even put a we green salad on the side. And you know, Tim, I’ve used snapper, but you could use any sort of firm white fish. Flathead would be lovely. But you could even use salmon. Any salmon burger. Yeah, why not? Why not? And it all goes really well with this. You know, this is quite a robust kind of sllo, so that would go with any of those kind of fish types. Well, that one’s for us to taste. Oh, you beauty. Do you want me to slice it in half? I do. All right, let’s do it. Straight down the middle. Have a look at that. That looks great on the inside. You’ve got that gorgeously cooked fish, that rainbow saw, the avocado. I might add some cheese, but to fish. Oh, I have cheese if it was chicken or meat. Cheese on everything, but each to their own. I’ve got no objection nutritionally. You want to add cheese, go for it. Wrap your laughing gear around this. So, there you go. Really easy way of getting tasty protein. You’ll get the kids eating some of those super veggies. Really, really tasty dressing. It’s all using healthy fats, including that avocado. That fish is beautiful. That saw is amazing. That is a phenomenal fish burger. Yeah. [Music]