Servings: 8 (click to scale)
Ingredients
- 1 lb dry navy beans
- 5 quart water
- 1 lb cod
- 1 Tbsp canola oil
- 1/8 tsp kosher salt
- 1/4 tsp ground black pepper
- 1/2 Tbsp lemon zest
- 1 tsp fresh lemon juice
- 6 oz canned artichoke hearts chopped
- 3/4 cup Panko breadcrumbs
- 2 Tbsp fresh dill chopped
- 3/4 cup plain Greek yogurt
- 1/4 tsp ground black pepper
- 2 Tbsp dill hamburger sliced pickles chopped
- 2 Tbsp capers drained and chopped fine
- 2 tsp fresh lemon juice
- 2 cup arugula
- 1 Tbsp fresh lemon juice
- 1 Tbsp olive oil
- 8 each whole wheat hamburger bun
- 32 sprays cooking spray
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Instructions
- Soak beans in water overnight. Cook navy beans in boiling water until tender, drain. Mash (or use food processor) to mash 75% of beans. Combine with whole beans and set aside.
- Place cod on a sheet tray. Drizzle with oil, sprinkle with salt and pepper. Bake in a 350*F oven until cooked through, about 10-15 minutes. Flake cod and chill.
- In a bowl combine mashed and whole beans, flaked cod, artichokes, egg, breadcrumbs, lemon juice and lemon zest. Mix evenly. Form into 4 oz. wt. patties. Sear patties until an internal temperature of 155*F is attained.
- Meanwhile, in another bowl, whisk together dill, Greek yogurt, black pepper, dill pickles, capers and lemon juice.
- Toss together arugula, lemon juice and olive oil.
- Layer each whole wheat bun with tartar, patty, and then arugula salad.
Chef Tips
Recipe originally feature on Flik blog.Â
Nutrition
Calories: 380kcal | Carbohydrates: 50g | Protein: 25g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 45mg | Sodium: 590mg | Fiber: 8g
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