Thursday, 25 April 2013

Oily Fish - Trout Burgers

I have been told that I have an insufficiency in vitamin D, I suspect that this is not uncommon at this time of year especially with there having been so little sun around up till now. One of the ways that she suggested I try and get my levels of vitamin D up is to eat oily fish twice a week, so I'm having a go and this is probably why my meal plans look a little fish heavy at the moment as I adjust.

We all know that oily fish contains Omega 3 which is good for our brains and hearts but I didn't realise it also contained vitamin D. Oily fish includes; salmon, trout, mackerel, sardines, herrings, fresh tuna and pilchards. We get most of out vitamin D from the sun but living in London and working indoors all day, means that I don't see the sun all that often! It's also found in eggs and fortified spreads.

These trout burgers were a delicious way to start adding more oily fish to my diet, they are more fishcake than burger really, so could be eaten with salad rather than in a roll but they didn't feel to heavy in the roll either.

Trout Burgers (adapted from Fish is the Dish)
(Serves 4)

175g skinned trout fillet
75ml milk
75ml hot fish stock
2 spring onions, finely sliced
175g cooked and peeled potatoes
1 tsp tartare sauce
1 egg, beaten
25g fresh white breadcrumbs
2 tbsp semolina or polenta
salt and pepper
vegetable oil for shallow frying

4 tbsp mayonnaise
1/2 red pepper, dice finely
20g frozen sweetcorn

Put the trout in a microwave safe dish with the milk, stock and spring onions. Heat on high for 5 mins until the fish is cooked and opaque. Lift the fish out of the dish and set it aside. Strain the stock through a sieve into a bowl, setting aside the spring onions.

Mash the potatoes roughly and stir in the tartare sauce, egg and breadcrumbs. Flake the trout and add the spring onions. Fold into the potato mixture and season with salt and pepper.

Divide the potato mixture into four and shape into burgers. Coat them in the semolina and pat them into shape. Arrange on a plate and put them in the fridge for an hour to firm them up.

Mix the mayonnaise with the sweetcorn and diced red pepper.

Heat the oil in a frying pan and fry the burgers for about 10 minutes, turning once.

To serve, split open some buns and spread a little of the mayonnaise over each half. Fill with a few salad leaves, a couple of tomato slices and the fish burger. Serve.

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