cherry image
Fish Burger⏱ 42 min total
Recipes

Fish Burger

Per 1 serving · 369 g · 13 ingredients

Calories
577
29%
of a 2,000 cal day
  • Protein
    36g
    24% of calories
  • Carbs
    65g
    44% of calories
  • Fat
    20g
    31% of calories
Portion

At a glance

One serving of Fish Burger (369 g) has 577 calories, with 36 g of protein, 65 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (71% DV), dietary fiber (31% DV) and Vitamin A (22% DV). Keep an eye on sodium and cholesterol, which provide 46% and 27% of the daily value.

Per 100 g
157cal
medium energy density
Protein per 100 cal
6.2g
Net carbs
56g
carbs minus fiber
Fiber
8.6g
5.6 g sugar

High in

20%+ of the daily value

  • Protein71%
  • Dietary fiber31%
  • Vitamin A22%
  • Vitamin C67%
  • Vitamin D32%
  • Vitamin E28%

Good source of

10–19% of the daily value

  • Potassium19%

Watch

20%+ of the daily value

  • Sodium46%
  • Cholesterol27%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 27 min
  1. 1

    Rinse the quinoa, then cook it with the curry powder and the listed salt according to package water ratio until tender (about 15 minutes). Fluff and let cool slightly.

  2. 2

    Lightly sear the flounder in a skillet over medium heat, about 1 minute per side, just until it turns opaque on the surface. Remove and let cool slightly, then flake into pieces.

  3. 3

    Preheat the oven to 425° F and line a small baking sheet with parchment or lightly oil it.

  4. 4

    In a bowl, combine the cooked quinoa, flaked flounder, minced garlic, bread crumbs, black pepper, and chopped kale. Form into a compact patty and place on the prepared sheet. Bake until set and heated through, 8–10 minutes (internal temp about 145° F).

  5. 5

    For the sauce, dice the cucumber (peel if desired) and jalapeño, then mix with the mayonnaise and lemon juice. Adjust heat and acidity to taste.

  6. 6

    Toast the bun, add the fish patty, and spoon on the cucumber–jalapeño mayo. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (369 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A197 μg
22%
Vitamin C60 mg
67%
Vitamin D5 μg
32%
Vitamin E4 mg
28%
Vitamin K273 μg
228%
Thiamine1 mg
46%
Riboflavin (B2)0.4 mg
31%
Niacin6 mg
37%
Vitamin B61 mg
48%
Folate (B9)205 μg
51%
Vitamin B122 μg
81%
Pantothenic acid1 mg
24%
Choline164 mg
30%

Minerals

NutrientAmount% Daily Value
Calcium204 mg
20%
Iron6 mg
73%
Potassium915 mg
19%
Magnesium170 mg
41%
Phosphorus757 mg
108%
Zinc3 mg
27%
Copper1 mg
115%
Manganese2 mg
95%
Selenium68 μg
124%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)1 g—
Alpha carotene31 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene2,087 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0.2 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid7 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0.4 μg—
Lysine3 g—
Maltose0.3 g—
Methionine1 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats9 g—
Proline2 g—
Retinol19 μg—
Serine2 g—
Starch30 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 65 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D35 μg—

Burning 577 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 110min
    Walking (3.5 mph)
  • 69min
    Cycling (moderate)
  • 48min
    Running (6 mph)
  • 81min
    Swimming laps

Common questions

How many calories are in Fish Burger?

One serving of Fish Burger (1 serving) has 577 calories, which works out to 157 calories per 100 g. That is about 29% of a 2,000-calorie day.

Is Fish Burger high in protein?

It provides a solid 36 g of protein per serving (71% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Fish Burger keto-friendly?

It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Fish Burger?

1059 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Fish Burger?

5.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all