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Fish burgers
A twist on traditional burgers as we go fish
for omega 3’s.

Ingredients
3 - 4 firm white fish fillets
4 burger buns (small) toasted
10 – 12 slices of beetroot
2 Lebanese cucumbers, peeled and cut/grate
into thin slices
1 carrot, peeled and cut/grate into thin slices
1 small cos lettuce, leaves separated, washed
and dried
Relish

Crumbing mix
¾ cup plain flour
1 egg
½ cup milk
1½ cup panko crumbs (found in the Asian section of supermarket)
½ cup canola or vegetable oil for frying

To make
Cut the fish fillets to fit burger size. Place the flour, combined egg and milk, and breadcrumbs into three
separate bowls. Coat the fish thoroughly with flour, then egg and milk, then breadcrumbs. In a pan on a
medium to high heat, add half the oil.
(Test the heat by dropping a crumb into the pan. If it sizzles the temperature is right for cooking.) Cook
the fish for 3 minutes on each side (or until cooked through) Take out of the pan and place on paper
towels.

To assemble the burger, spread the relish on the bottom and top of the bun. Go for wholemeal or
wholegrain. In order - place the lettuce, beetroot, fillets of fish, cucumber and carrot slices, then lastly the
bun (top).
 
Tip:
• Flat head fish tails are great for the kids as they have no bones.
• Crumbing fish can help your kids start the fish habit. Make sure you offer fresh, grilled fish too.

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Small hand helpers

Your kids can crumb the fish, place the relish on the buns or assemble the burger.

Go fish
Long chain omega 3 fatty acids, often called DHA and EPA, are best known for their heart health
protection. But in recent times they have been hailed for their role in brain development and function,
especially in infants and children. Studies are showing a strong link between the intake of omega 3’s,
particularly the long chain DHA, and cognitive or brain function. DHA is the primary structural
component of brain tissue, so there’s no real surprise that brains like to go fish. Keep a count on the
number of fish serves your kids have each week, aiming for two- three. Include oily fish such as salmon,
tuna, sardines and mackerel as these are richest in omega 3’s. Even canned tuna counts. Fish and
seafood is also a good source of iodine, another brainy nutrient.

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