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November 11, 2022 <600 calories/serving

Cod, White Bean and Artichoke Blended Burger with a Greek Yogurt Tartar Sauce

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Prep Time: 15 minutes
Cook Time: 30 minutes
Course: Main Course
Servings: 8 (click to scale)

Ingredients

  • 1 lb dry navy beans
  • 5 quart water
  • 1 lb fresh cod fillets
  • 1 Tbsp canola oil
  • 1/8 tsp kosher salt
  • 1/4 tsp fresh ground black pepper
  • 1/2 Tbsp fresh lemon zest
  • 1 tsp fresh lemon juice
  • 6 oz canned artichoke hearts chopped
  • 3/4 cup Panko bread crumbs
  • 2 Tbsp fresh dill chopped
  • 3/4 cup plain Greek yogurt
  • 1/4 tsp fresh ground black pepper
  • 2 Tbsp dill hamburger sliced picked chopped
  • 2 Tbsp capers drained and chopped fine
  • 2 tsp fresh lemon juice
  • 2 cup arugula
  • 1 Tbsp fresh lemon juice
  • 1 Tbsp olive oil
  • 8 each whole wheat hamburger buns
  • 32 sprays cooking oil spray

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Instructions

  • Soak beans in water overnight. Cook navy beans in boiling water until tender, drain. Mash (or use food processor) to mash 75% of beans. Combine with whole beans and set aside.
  • Place cod on a sheet tray. Drizzle with oil, sprinkle with salt and pepper. Bake in a 350*F oven until cooked through, about 10-15 minutes. Flake cod and chill.
  • In a bowl combine mashed and whole beans, flaked cod, artichokes, egg, breadcrumbs, lemon juice and lemon zest. Mix evenly. Form into 4 oz. wt. patties. Sear patties until an internal temperature of 155*F is attained.
  • Meanwhile, in another bowl, whisk together dill, Greek yogurt, black pepper, dill pickles, capers and lemon juice.
  • Toss together arugula, lemon juice and olive oil.
  • Layer each whole wheat bun with tartar, patty, and then arugula salad.

Chef Tips

Recipe originally feature onĀ Flik blog.Ā 

Nutrition

Calories: 380kcal | Carbohydrates: 50g | Protein: 25g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 45mg | Sodium: 590mg | Fiber: 8g
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Categories: <600 calories/serving

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