Jerk sea bass & pineapple salsa
Fire up the barbecue and choose the healthier option for supper with this sea bass cooked in a jerk marinade. A pineapple salsa complements the fish perfectly
Harissa turkey burgers
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 250g pouch mixed grains(or 250g cooked mixed grains)
- 500g lean turkeybreast mince
- 2 large garlic clovesfinely grated
- 1 tsp coriander seedstoasted and crushed
- 4 tbsp rose harissa
- small bunch parsleyfinely chopped
- 2 red peppers
- 150g rocket
- 2 tbsp rapeseed oil
- 1 lemonjuiced
- 3 cooked beetrootgrated
- 4 wholemeal seeded bunstoasted, to serve
For the sauce
- 1 medium courgette
- ½ small bunch dillfinely chopped
- 4 tbsp fat-free Greek yogurt
- 2 tbsp low-fat mayonnaise
Nutrition: Per serving
- kcal500
- fat22g
- saturates3g
- carbs27g
- sugars10g
- fibre9g
- protein44g
- salt0.9g
Method
step 1
Cook the grains according to pack instructions. Leave to cool, then tip into a bowl and use your hands to mix in the turkey, garlic, coriander, harissa and parsley. Shape into four patties. Cover and chill.
step 2
To make the sauce, coarsely grate the courgette, discarding the seeds, then wrap in a clean cloth and squeeze out any liquid. Put in a bowl and mix with the dill, yogurt, 2 tbsp water and the mayonnaise.
step 3
Put the peppers on the barbecue and cook for 10-15 mins or until blistered and starting to char. Or, heat a grill to its highest setting and grill for 15-20 mins, turning halfway. Leave to cool a little, then peel and cut into strips.
step 4
Toss the rocket with half the oil and lemon juice.
step 5
Brush the burgers with the remaining oil and cook for 6 mins each side. Alternatively, heat the oil in a frying pan over a medium heat and fry for 6 mins each side. Serve with the sauce, peppers, beetroot, buns and salad so everyone can assemble their own burger.
