Fish Burger
http://www.bodybuilding.com/fun/robert-irvine-vs-kevin-alexander-fit-men-cook-off.html#three
1 burger of fish burger (http://www.bodybuilding.com/fun/robert-irvine-vs-kevin-alexander-fit-men-cook-off.html#three) contains 411 Calories. The macronutrient breakdown is 46% carbs, 23% fat, and 31% protein. This is a good source of protein (57% of your Daily Value), fiber (25% of your Daily Value), and potassium (18% of your Daily Value).
- Makes
- 1 burger
- Prep Time
- 15 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Cook quinoa for 15 minutes with salt and curry (follow package directions water amount/time).
- Cook flounder for a minute on each side on a low flame.
- Preheat oven or grill to 425 degrees F.
- In a bowl combine quinoa, flounder, minced garlic clove, bread crumbs, salt, pepper, and some chopped kale. Form into patty and bake in the oven for 8-10 minutes.
- Dice up peeled cucumber and jalapeno. Mix in with mayo and a splash of lemon juice.
- Combine everything to form your burger. Enjoy!
Nutrition Facts
For 1 burger of fish burger (328g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 411 | |
| Fats | 11g | 14% |
| Saturated fats | 2g | 9% |
| Trans fats | 0g | |
| Cholesterol | 79mg | 26% |
| Sodium | 973mg | 42% |
| Carbs | 48g | 18% |
| Net carbs | 41g | |
| Fiber | 7g | 25% |
| Sugar | 4g | |
| Protein | 32g | |
| Calcium | 165mg | 17% |
| Iron | 4mg | 53% |
| Potassium | 857mg | 18% |
| Vitamin D | 5μg | 32% |
| Vitamins and Minerals | ||
| Alpha carotene | 31μg | |
| Beta carotene | 2104μg | |
| Caffeine | 0mg | |
| Choline | 150mg | 27% |
| Copper | 1mg | 98% |
| Fluoride | 1μg | |
| Folate (B9) | 161μg | 40% |
| Lycopene | 0.4μg | |
| Magnesium | 152mg | 36% |
| Manganese | 2mg | 77% |
| Niacin | 4mg | 25% |
| Pantothenic acid | 1mg | 20% |
| Phosphorus | 707mg | 101% |
| Retinol | 18μg | |
| Riboflavin (B2) | 0.3mg | 20% |
| Selenium | 54μg | 99% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 30% |
| Vitamin A IU | 3633IU | |
| Vitamin A | 197μg | 22% |
| Vitamin B12 | 2μg | 83% |
| Vitamin B6 | 1mg | 45% |
| Vitamin C | 61mg | 68% |
| Vitamin D IU | 192IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 5μg | |
| Vitamin E | 4mg | 26% |
| Vitamin K | 262μg | 218% |
| Zinc | 3mg | 23% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 0.1g | |
| Glucose | 1g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0.3g | |
| Galactose | 0g | |
| Starch | 31g | |
| Fats | ||
| Saturated fats | 2g | 9% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 4g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.2g | |
| Docosahexaenoic Acid (DHA) | 0.2g | |
| Eicosapentaenoic Acid (EPA) | 0.2g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.4g | |
| Glutamic acid | 5g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 2g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |
