Healthy Recipes

Garden Tilapia Burger

Reel in this tasty fish recipe for your muscle building protein options.

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Tilapia recipe
Calories 120
Protein 35g
Fat 3g
Carbs 2g

Tilapia gets a bad rap. Some people think it’s a bland fish and not worth the effort, while others have negative feelings on its method of sourcing and the health benefits. 

Garden Tilapia Burgers Servings: 2
You'll need
  • 1 tsp Basil
  • ½ tsp Paprika
  • ¾ tsp Salt
  • 1 Clove of garlic
  • 1 Green onion
  • 1 Jalapeño pepper
  • 2 tbs Liquid egg whites (or 1 egg white)
  • 2 Tilapia filets (about 7 oz each)

It’s true that the vast majority of tilapia is farmed, but this New York Times article points out that tilapia farmed in the United States is the best choice when it comes to good farming practices. A good alternative: tilapia from Latin America. This is based on process monitoring and the methods used for waste disposal. So check your label the next time you’re at the grocery store. Tilapia farmed from the US, Brazil, Costa Rica, Ecuador and Honduras are your best choices.

As for the health benefits, the biggest worry about tilapia is that it is low in Omega-3s and high in Omega-6s, but if you subscribe to the theory that you should eat a balance of different sources of protein, then varying your fish sources will give you a good variety of Omega ratios anyway. Plus, tilapia is one of lowest mercury level fishes too. It’s also extremely low in calories and fat. 

Here is a tasty recipe option for using tilapia if you still can’t get past the blandness of the fish itself. If you aren’t a fan of “fishy” fish, this burger will be right up your alley.  

Directions 
1. Pre-heat grill or other cooktop.
2. Peel the garlic clove, cut the ends off of the green onion, and remove the stem of the jalapeño pepper.
3. Chop the garlic, green onion, pepper, and tilapia and place in the food processor.
4. Add basil, paprika, salt, pepper, egg whites, and mustard to the food processor.
5. Pulse or process until the mixture is thoroughly mixed and the consistency of ground beef.
6. Form the mixture into two patties. Using non-stick cooking spray, grill the patties for four to five minutes per side. Flip the patties only once and move them as little as possibly to avoid having them break apart on you. Serve them any way you’d like!
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