Burger di Sgombro

Burger di Sgombro is a delightful Italian-inspired burger made with mackerel, offering a healthy twist on traditional burgers. Packed with flavorful ingredients and grilled to perfection, this dish is both satisfying and nutritious.

Ingredients

• Fresh mackerel fillets - 200 grams
• Whole grain breadcrumbs - 50 grams
• Garlic - 1 clove, minced
• Fresh parsley - 2 tablespoons, chopped
• Lemon zest - 1 teaspoon
• Sea salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg - 1 large
• Olive oil - 1 tablespoon (for cooking)
• Whole wheat burger buns - 2
• Arugula - 50 grams
• Tomato - 1 medium, sliced
• Red onion - 1/4, thinly sliced
• Tzatziki sauce - 2 tablespoons

Steps

1. In a mixing bowl, combine the mackerel fillets, breadcrumbs, minced garlic, chopped parsley, lemon zest, sea salt, black pepper, and the egg. Mix well until all ingredients are thoroughly combined.
2. Shape the mixture into two equal-sized patties.
3. Heat olive oil in a non-stick skillet over medium heat. Once hot, add the patties and cook for about 4-5 minutes on each side, or until golden brown and cooked through.
4. While the patties are cooking, lightly toast the whole wheat burger buns in a separate skillet or under a broiler.
5. Assemble the burgers by placing the grilled mackerel patties on the toasted buns. Top with arugula, sliced tomato, red onion, and a dollop of tzatziki sauce.
6. Serve immediately with a side of fresh vegetables or a light salad.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids, promoting heart health.
• High in protein, supporting muscle maintenance and repair.

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