Fish ‘baps’ with yoghurt tartare
9
Points®
Total time: 30 min • Prep: 25 min • Cook: 5 min • Serves: 4 • Difficulty: Easy
Fish burger has never tasted so good with the crunchy crumbed fish fillet pairing perfectly with a fresh, tangy tartare.
Ingredients
Plain or natural yoghurt, low-fat, no added sugar
⅓ cup(s), (80g)
Capers, rinsed, drained
1½ tbs, chopped
Fresh flat-leaf parsley
¼ cup(s)
Lemon juice
3 tsp
Plain flour
¼ cup(s), (35g)
Egg white
2 medium
Dried breadcrumbs
110 g, (Panko variety)
Ling, raw
600 g, (8 small fillets)
Olive oil
1 tbs
White sourdough bread
4 slice(s)
Iceberg lettuce
1 leaf, (green oak variety)
Lebanese cucumber
1 medium, cut into ribbons
Snow pea sprouts
50 g
Instructions
1
Combine yoghurt, capers, parsley and juice in a small bowl. Season yoghurt tartare with salt and pepper. Place in fridge until required.
2
Place flour on a plate. Place egg whites into a shallow bowl. Place breadcrumbs on a plate. Dip 1 fish fillet into flour and then egg white. Coat in breadcrumb mixture and place on a plate. Repeat with remaining fish fillets.
3
Heat oil in a non-stick frying pan over high heat. Cook fish for 1–2 minutes each side or until golden and just cooked through.
4
Top bread bases with lettuce, cucumber, sprouts, fish and yoghurt tartare. Sandwich with remaining bread tops. Serve.
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