Tandoori Fish Burger

The Tandoori Fish Burger is a flavorful twist on the classic burger, combining tender, spiced fish fillets with a zesty yogurt sauce, served in a soft bun. This dish is not only high in protein but also rich in aromatic Indian spices, making it a delicious and nutritious option for any meal.

Ingredients

• White fish fillets (e.g., cod or tilapia) - 250 grams
• Tandoori masala - 2 tablespoons
• Greek yogurt - 100 grams
• Lemon juice - 1 tablespoon
• Garlic (minced) - 1 clove
• Ginger (grated) - 1 teaspoon
• Cilantro (chopped) - 2 tablespoons
• Salt - to taste
• Olive oil - 1 tablespoon
• Burger buns - 2
• Lettuce leaves - 2
• Tomato slices - 1 medium
• Red onion slices - 1 small

Steps

1. In a bowl, mix the tandoori masala, Greek yogurt, lemon juice, minced garlic, grated ginger, and salt to create a marinade.
2. Add the fish fillets to the marinade, ensuring they are well coated. Cover and let marinate in the refrigerator for at least 15 minutes.
3. Preheat a grill or a non-stick skillet over medium heat. Add the olive oil to the skillet.
4. Remove the fish from the marinade and cook for about 4-5 minutes on each side, or until the fish is cooked through and has a nice char.
5. While the fish is cooking, prepare the burger buns by toasting them lightly.
6. To assemble the burger, place a lettuce leaf on the bottom half of each bun, followed by the cooked fish fillet, a slice of tomato, and red onion slices.
7. Top with chopped cilantro and the other half of the bun. Serve immediately.

Nutrition

• Calories: 410
• Protein: 32 g
• Carbs: 40 g
• Fiber: 3 g
• Sugar: 3 g
• Sodium: 550 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• High in protein, which supports muscle growth and repair.
• Rich in omega-3 fatty acids from fish, promoting heart health.

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