Prep: 20 minutes
Total time: 40 minutes
Serves: 4 to 6
1 lb fillet of cod, sea bass or any firm white fish
1/2 tsp salt
Pepper to taste
1 cup canned white beans
1/2 cup fresh parsley leaves
1/4 cup bread crumbs
1 egg, beaten
Mini-whole-wheat buns or rolls
1. Preheat oven to 375°F. Spritz baking pan with cooking spray, and add fish. Season with 1/4 tsp salt and pepper to taste. Bake until flaky, 7 to 10 minutes. Remove fish from oven; leave oven on.
2. In a food processor, puree white beans, parsley, 1/4 tsp salt and bread crumbs. Process for 1 minute. (If you don't have a processor, use a potato masher instead.) Place bean mixture into a large bowl with the egg; crumble in fish. Gently mix with your hands until it's incorporated. Then form into 8 small patties.
3. Coat an ovenproof skillet with cooking spray and put over medium heat. Add burgers. Cook until brown on one side, about 5 minutes. Flip cakes carefully, and place in oven for 5 minutes.
4. Serve on mini-buns with lettuce, tomatoes and tartar sauce.
Quickie-side suggestion: Try oven-roasted sweet potatoes. Slice peeled potatoes into 1/4-inch rounds. Season with olive oil, salt and pepper. Bake for 20 minutes at 375°F, stirring occasionally, until golden brown.
Ideas for picky eaters: These burgers are a great way to intro kids to fish; letting them make their own patties and assemble the finished burgers often increases the appeal.