DIN­NER OCEAN BURG­ERS

Reveal - - Magazine -

In­dulge your burger crav­ing with th­ese de­li­cious Ocean Burg­ers – the per­fect start to a fab weight-loss week­end!

Serves 4

Ready in 30 min­utes, plus cool­ing and chill­ing

1 slice of whole­meal bread (from a small 400g loaf) Half a bunch of spring onions Finely grated zest of 1 un­waxed lemon 1tsp gar­lic salt Small hand­ful of roughly chopped fresh pars­ley 1tbsp ca­pers, drained Pinch of dried red chilli flakes (op­tional) 400g skin­less and bone­less smoked

had­dock fil­lets, roughly chopped 300g peeled raw king or tiger

prawns, roughly chopped Low-calo­rie cook­ing spray

4 x 60g whole­meal rolls, halved A few let­tuce leaves 1 tomato, thinly sliced ¼ cu­cum­ber, thinly sliced 4 level tbsp tomato ketchup, to serve

FOR THE CHIPS

1kg floury pota­toes, peeled and thickly cut into chips

Line a bak­ing tray with non-stick bak­ing pa­per. Place the slice of bread in a food pro­ces­sor and blend un­til coarse. Add the spring onions, lemon zest, gar­lic salt, pars­ley, ca­pers, chilli if us­ing, and some black pep­per. Blitz the mix­ture, then add the had­dock and pulse briefly, tak­ing care not to over-process it.

Tip the mix­ture into a bowl and stir in the prawns. Di­vide it into four equal por­tions us­ing your hands. Shape into burg­ers and ar­range on the pre­pared bak­ing tray. Chill in the fridge for 30 mins. Pre­heat the oven to 220°C/fan 200°C/gas 7.

Boil the chips in lightly salted boil­ing wa­ter for 5 mins. Drain well, re­turn to the pan and cover. Leave to cool slightly, then shake the pan to roughen the edges of the chips. Line a bak­ing tray with bak­ing parch­ment and ar­range the chips in a sin­gle layer. Spray with lowcalo­rie cook­ing spray and bake for 20 mins or un­til golden.

Spray a non-stick fry­ing pan with cook­ing spray and place over a medium-high heat. Fry burg­ers for 2 mins on each side, then trans­fer to oven and bake for 12-15 mins or un­til firm. Spoon 1 level tbsp tomato ketchup into each roll and add the let­tuce leaves, tomato, cu­cum­ber and burg­ers. Top with the roll lids and serve hot with the chips.

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