Скачать или смотреть High-Protein Fillet-O-Fish Burger 🐟🔥

✨ Macros (approx per burger):
📊 440 kcal | 40g protein | 32g carbs | 14g fat

1️⃣ Marinated Fish (3 servings)
– 500g boneless white fish (basa)
– 1 tbsp lemon juice
– ½ tsp each: salt, black pepper, garlic powder
→ Marinate 15–30 mins for clean flavor & tenderness.

2️⃣ Light Batter Coating
– 6 tbsp cornflour (45g)
– 3 tbsp all-purpose flour (25–30g)
– ½ tsp baking powder
– Salt + pepper to taste
– Enough cold soda water to form a smooth, flowing batter
→ Dip fish → let excess drip slightly (keep a thin layer) → pan fry till golden & crisp outside, soft inside.

🥗 3️⃣ Healthy Tartar Sauce (3 burgers)
– 100g Greek yogurt / hung curd
– 2 tbsp finely chopped jalapeno/pickle
-1 very finely chopped onion
– ½ tbsp lemon juice
– 1 tsp mustard
– 1/2tsp honey
– Salt + pepper to taste
→ Mix till creamy, chill before using.

4️⃣ Assembly (per burger)
– 1 whole wheat burger bun
– 1 crispy fish fillet
– 2 fresh lettuce leaves
– 1–2 tbsp healthy tartar sauce

💡 Pro Tips:
– Keep batter cold for smooth, crisp coating.
– Don’t overcook the fish — 3–4 mins per side is perfect.
– Let the patty rest 2 mins before assembling for max crunch.

🔖 Save this recipe for your next high-protein craving!
📍 Follow @mrud.creates for prettier macros & high-protein meals that taste better than fast food 💪✨