Cod White Bean & Artichoke Blended Burger

Ingredients: Makes 4 servings

Blended Cod Burger
1/2 cup Navy Beans, dry
8 oz. Cod Fillet
1 1/2 tsp Canola Oil
1/8 tsp Salt
1/8 tsp Black Pepper
1/2 cup Artichoke Hearts, canned, chopped
1 oz. Egg, beaten
1/3 cup Breadcrumbs
1/2 tsp Lemon Juice
3/4 Lemon Zest 

Tarter Sauce
1 TBSP Dill Weed, fresh, chopped
1/3 cup Greek Yogurt
1/8 tsp Black Pepper
1 TBSP Dill Pickles, chopped
1 TBSP Capers, chopped
1 tsp Lemon Juice

Burger
1 cup Arugula
1 1/2 tsp Lemon Juice
1/12 tsp Olive Oil
4 each Whole Wheat Hamburger Bun

Directions:

1. Soak dry navy beans overnight in enough cold water to cover.
2. After soaking, drain water from beans. Add beans to pot with enough water to cover. Bring to a boil and cook until tender, about 1 hour. Drain excess water.
3. Mash or use a food processor to mash about 75% of beans. Mix in the remaining whole beans.
4. Meanwhile, place cod fillet on a sheet pan. Drizzle with oil, sprinkle with salt and pepper. Bake in a 350°F oven until cooked to internal temperature of 145°F, about 10-15 minutes. Flake cod and let cool.
5. In a bowl, combine beans, flaked cod, artichokes, egg, breadcrumbs, ½ tsp lemon juice, and lemon zest. Mix evenly. Form into 4 oz patties.
6. Sear patties on each side until an internal temperature of 155°F is reached.
7. Meanwhile, in a bowl, whisk together dill, Greek yogurt, black pepper, dill pickles, capers, and 1 tsp lemon juice.
8. In another bowl, toss together arugula, 1 ½ tsp lemon juice, and 1 ½ tsp olive oil.
9. To assemble burger: On each whole wheat bun, layer 1 cod/bean patty, 2 TBSP Greek yogurt tartar sauce, and ¼ cup dressed arugula.

Serving Size:
Service size: 1 each

Nutritional Information:
Per serving: Calories 380, fat 8.5 g, saturated fat 2 g, sodium 600 mg, carbohydrate 51g, sugar 5 g, fiber 8 g, protein 24g

Recipe Source:
Recipe provided by FLIK Hospitality Group