Cod, White Bean, Artichoke Blended Burger, Greek Yogurt Tartar Sauce
Who said burger night had to be so traditional? We’ve lightened the grill up with a seafood burger that’s easy to make, loaded with fiber, and oh-so-satisfying. Check out our recipe for our Cod, White Bean, and Artichoke Blended Burger topped with homemade Greek yogurt tartar sauce and peppery arugula salad for a satisfying summertime meal.
If you're new to fish burgers, we've got plenty more recipes where this one came from!
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Cod, White Bean, Artichoke Blended Burger, Greek Yogurt Tartar Sauce
We’ve lightened the grill up with a seafood burger that’s easy to make, loaded with fiber, and oh-so-satisfying.
Serving Size: 1 burger | Makes 8 servings
Ingredients
| FOR THE COD |
| 1 pound fresh cod filets |
| 1 TBSP canola oil |
| 1/8 teaspoon saltl |
| 1/4 teaspoon black pepper |
| FOR THE BURGER PATTIES |
| 1 15-ounce can white beans (like navy or great northern beans), rinsed and drained |
| Zest of 1 lemon |
| 1 teaspoon fresh lemon juice |
| 6 ounces canned artichoke hearts, drained and chopped |
| 1 egg, beaten |
| 3/4 cup panko breadcrumbs |
| FOR THE GREEK YOGURT TARTAR SAUCE |
| 3/4 cup plain nonfat Greek yogurt |
| 2 TBSP freshly chopped dill |
| 2 TBSP chopped dill pickles |
| 2 TBSP chopped capers |
| 2 teaspoons fresh lemon juice |
| 1/4 teaspoon black pepper |
| FOR THE SALAD |
| 2 cups baby arugula |
| 1 TBSP fresh lemon juice |
| 1 TBSP olive oil |
| FOR SERVING |
| 8 whole wheat hamburger buns |
Instructions
- Preheat oven to 350F. Brush cod filets on each side with 1 TBSP canola oil and place on sheet tray. Sprinkle with salt and pepper. Bake about 10-15 minutes until cooked through and flaky. Flake cod and chill in refrigerator.
- Use a food processor or potato masher to mash about 75% of the white beans. Combine mashed and whole beans in a large bowl with lemon juice and zest, artichoke hearts, egg, and panko breadcrumbs. Mix evenly then form into 8 patties, weighing about 4 oz each.
- Make the tartar sauce. In a medium bowl, whisk together yogurt, dill, pickles, capers, lemon juice, and black pepper.
- Just before serving, make the salad. In a medium bowl, toss together arugula, lemon juice, and olive oil.
- Finish the burger patties. Prepare a large skillet with cooking spray and place over medium heat. Sear cod and white bean patties until heated through. Internal temperature should reach 155F. On each bun, layer 2 TBSP tartar sauce, 1 cod and white bean patty, and 1/4 cup arugula salad.
Nutrition per burger: 385 calories, 10 g fat, 2 g saturated fat, 45 mg cholesterol, 590mg sodium, 50 g carbohydrates, 8.5 g fiber, 6.5 g sugar, 25 g protein
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At FLIK Hospitality Group we believe in great food, great service, and great people. Our wellness first approach ensures our food supports healthy and delicious choices, specially curated by our team of culinary experts and registered dietitians. At FLIK, we believe in seasonality in sourcing our ingredients and providing a customized approach to the culinary and hospitality needs of each client. Our dedication to providing quality hospitality service is unparalleled in the industry.
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