2 flashy fish burgers: A stellar blend of something healthy and something you love

Looking for a healthy alternative to your favourite burger?Here's the answer: a clever way to combine your love of the burger with the health benefits of fish.

Chopped raw tuna is moist and firm enough to form into burgers without adding eggs or bread crumbs to bind it together. Don't be tempted to use the food processor for chopping; it will make the tuna unpleasantly mushy.

 Preparation time: 10 minutes

Cooking time: 8 minutes

 Serves: 4

What you need

• 750 g (1 1/2 lb) tuna steak, cut into small chunks
• 10 g (2 tsp) light miso paste
• 2 ml (1/2 tsp) prepared wasabi
• 3 scallions, trimmed and finely chopped
• 45 ml (3 tsp) light teriyaki sauce, divided
• 4 thin whole wheat rolls, toasted

Getting started

1. Heat a grill or grill pan to medium-high heat. Using a sharp knife, chop the tuna finely enough that when you press some between your fingers, it clings to itself, but not so finely that it becomes mushy.

2. Transfer to a bowl and gently mix in the miso, wasabi, scallions and 15 milliletres (one teaspoon) of the teriyaki sauce.

3. Using a light touch, form into four patties no more than 2.5-centimetres (one-inch) thick.

4. Coat the burgers with cooking spray and grill (with the grill lid down) until lightly browned, about three minutes for medium-rare. Add 30 seconds per side for medium.

5. To toast the rolls, put them cut side down on the grill or grill pan the last minute of cooking. Drizzle the burgers with the remaining 10 milliletres (two teaspoons) teriyaki sauce and serve on the buns.

Nutritional information per serving: 289 Calories, 3 g Fat (1 g Saturated Fat), 21 g Carbs, 44 g Protein, 7 g Fibre, 80 mg Chol, 436 mg Sodium, 154 mg Calcium

The combination of fresh and smoked salmon in this recipe is an ideal way to get the great benefits of both. The fillet provides a goodly amount of heart-friendly omega-3s while the smoked salmon is jam-packed with smoky, earthy flavour.

Preparation time: 20 minutes

Cooking time: 10 minutes

 Serves: 6

What you need

•  1 salmon fillet (about 750 g/1 1/2 lbs), skin and bones removed
• 225 g (8 oz) smoked salmon, finely chopped
• 45 g (3 tbsp) minced onion
•  2 large cloves garlic, minced
• 15 g (1 tbsp) chopped fresh dill
• Grated zest of 1 lemon
• 0.5 g (1/8 tsp) salt
•  0.5 g (1/8 tsp) ground black pepper
• 4 lemon wedges

Ready, set, go

1. Preheat a grill or grill pan to medium-high heat. Finely chop the fresh salmon. It should be fine enough to cling to itself when pressed between your fingers, but not so fine that it becomes mushy.

2. In a mixing bowl, combine the chopped fresh salmon, smoked salmon, onion, garlic, dill, lemon zest, salt and pepper. 3. Using a light hand, form the mixture into patties no more than 2.5-centimetres (one-inch) thick.

3. Coat the burgers all over with cooking spray and grill directly over the heat to an internal temperature of 60°C (140°F), three to four minutes per side.

4. Serve with the lemon wedges and enjoy!

Nutritional information per serving: 212 Calories, 9 g Fat (1 g Saturated Fat), 2 g Carbs, 30 g Protein, 0 g Fibre, 71 mg Chol, 409 mg Sodium, 26 mg Calcium