Fish burger – An alternative healthy meal (G.F.)

Ingredients:

  • 660 g. fish (bream, grouper etc.) ground or finely chopped
  • 60 g. olive oil
  • 200 g. onions, chopped
  • 40 g. fresh onion, chopped
  • 15 g. garlic, chopped
  • 20 g. ginger, chopped
  • 50 g. soy sauce
  • 100 g. gluten free breadsticks LIVE LONG LIVE GREEK with granulated salt and rosemary, grated
  • 1 egg
  • 3 g. fresh mint, chopped
  • 1 g. lime zest
  • 1 g. coriander dry, freshly ground
  • Salt…

Preparation:

  1. Heat a skillet over medium heat, add half the olive oil and “sweat” the onions until they become soft.
  2. Add garlic and ginger and “sweat” for 2 minutes. Remove the mixture from heat and let it to cool well.
  3. Mix the onion mixture with the remaining ingredients, add salt and knead well. Taste, while roasting a little bit in the pan and correct taste accordingly.
  4. Shape patties 200 g.
  5. Heat a nonstick skillet over high heat, add the remaining olive oil and sauté the burgers until they get a nice color from both sides.
  6. Place the patties on baking sheet lined with baking paper and bake in a preheated oven at 180 ° C, for about 10 minutes in order to keep them juicy.

Serving suggestion:

These delicious and notably burgers can be made easily a fantastic hamburger!!! Add vegetables of your choice into slices (our own proposal is Florina peppers and eggplant) along with light balsamic sauce and mustard. The result will delight kids and adults!!!

Did you know that:

  • Fish occupies an important position in the pyramid of the Mediterranean diet because of its high nutritional value. The nutritional value varies depending on the age, size, time of year and type of water they live (salty or sweet). The freshwater fish is more digestible than sea, although it seems to have a lower nutritional value.
  • They are one of the best sources of high biological value protein and beneficial fats such as omega-3 fats. However, apart from energy, fish provide us with important micronutrients, to cope with the intense and fast pace of everyday life.
  • They are also a good source of B vitamins (especially B3, B12, B6 and folic acid), magnesium and omega-3 fats. B vitamins participate in the smooth functioning of the nervous system, and magnesium contributes to a better physical condition and the removal of fatigue and muscle tension.
  • Finally, by adding the fish in our weekly diet, we can improve our memory and our mood, since many fishes are rich in omega-3 fats, which are a major component of nerve cells. Indeed, research suggests that omega-3 fatty acids may act preventively and therapeutically, by reducing the occurrence or depression symptoms in patients.
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