This week’s recipe post is actually from Heart Foundation. They have recently set up Mum’s United, which has the overall goal of helping to create healthier families in Australia:
Mums United, have taken all of the confusion out of healthy eating and activity advice, by offering simple changes that can make a real difference to you and your family’s health. It’s practical advice too – ideas that won’t cost heaps of cash, take loads of time or drain all the fun out of your weekend.
Mums United have a newsletter you can sign up to for more info and if you do so, you have a chance to win $500 worth of Heart Foundation Tick groceries.
This fab recipe for a Fish Burger is exclusive to Planning with Kids until 1 December.
*******
This delicious fish burger recipe from the Heart Foundation yells summer weekend lunches but it would work just as well for a casual weekday evening meal too with a few oven baked wedges.
Many of us struggle to serve the recommended two to three fish meals a week, so this could be a good way to help fish make a more regular appearance in your weekly menu plans.
It’s quite quick to prepare, a different way to serve fish and so delicious. If you give this one a try let me know what you think.
Fish burger
- 600g firm white fish fillets, skin removed (like flathead)
- 1/2 cup plain flour
- 2 tbs finely chopped flat leaf parsley
- 1 tbs sesame seeds
- 1 1/2 cups dried breadcrumbs
- 2 eggs, lightly beaten
- Olive oil cooking spray
- 1 tbs low fat greek-style yoghurt
- 1/4 cup hummus dip
- 4 long crusty wholegrain bread rolls, halved
- Mixed salad leaves
- 1 small avocado diced
- 1 Lebanese cucumber, diced
1. Place a flat tray into the oven; preheat the oven and tray to 210°C fan
forced.
2. Meanwhile, cut fish into long 2.5cm thick strips. Place the flour on a plate,
combine breadcrumbs, parsley and sesame seeds on separate plate and beat
eggs with 1 tablespoon of cold water in a shallow dish.
3. Dip fish one piece at a time into flour, egg, then breadcrumb mixture,
pressing on it gently with your finger tips. Then dip the fish in the egg and
breadcrumb mixture again. Spray both sides of the fish lightly with oil.
Remove the hot tray from the oven and lightly grease. Add the fish and bake
for 15-20 minutes, turning the fish over after 10 minutes or until fish is golden
and cooked through.
4. Stir the low-fat yoghurt into the hummus then spread over the base of each
roll. Top with salad leaves, avocado, cucumber and fish and serve.
Shopping tip: When buying fish, ask the fishmonger to remove the skin from
the fish for you. Other fish suitable for this recipe are barramundi, salmon and
red fish.
Serves 4.
- 600g firm white fish fillets, skin removed (like flathead)
- ½ cup plain flour
- 2 tbs finely chopped flat leaf parsley
- 1 tbs sesame seeds
- 1½ cups dried breadcrumbs
- 2 eggs, lightly beaten
- Olive oil cooking spray
- 1 tbs low fat greek-style yoghurt
- ¼ cup hummus dip
- 4 long crusty wholegrain bread rolls, halved
- Mixed salad leaves
- 1 small avocado diced
- 1 Lebanese cucumber, diced
- Place a flat tray into the oven; preheat the oven and tray to 210°C fan
- forced.
- Meanwhile, cut fish into long 2.5cm thick strips. Place the flour on a plate,
- combine breadcrumbs, parsley and sesame seeds on separate plate and beat
- eggs with 1 tablespoon of cold water in a shallow dish.
- Dip fish one piece at a time into flour, egg, then breadcrumb mixture,
- pressing on it gently with your finger tips. Then dip the fish in the egg and
- breadcrumb mixture again. Spray both sides of the fish lightly with oil.
- Remove the hot tray from the oven and lightly grease. Add the fish and bake
- for 15-20 minutes, turning the fish over after 10 minutes or until fish is golden
- and cooked through.
- Stir the low-fat yoghurt into the hummus then spread over the base of each
- roll. Top with salad leaves, avocado, cucumber and fish and serve.
- Shopping tip: When buying fish, ask the fishmonger to remove the skin from
- the fish for you. Other fish suitable for this recipe are barramundi, salmon and
- red fish.
- Serves 4.