A lower-calorie way to make Fish burgers
Fish burgers with baked hoki, crunchy slaw and yoghurt tartare
Crumbed baked hoki, wholegrain buns, cabbage slaw and kumara wedges make fish burgers at about 495 calories.
A fish burger can be crisp without deep frying when dry hoki meets toasted crumbs and hot circulating air. The fillets bake on a rack, cabbage slaw is dressed lightly with yoghurt and lemon, and the bun is toasted just before assembly. Kumara wedges complete the meal without hiding the fish beneath extra batter.
What changes—and what stays
From often 700–900 kcal with battered fried fish, mayonnaise and chips to 495 calories
Bake 600 g hoki in wholegrain crumbs, use yoghurt slaw and roast 600 g kumara with 12 g oil. Toasted crumb, lemon, capers, dill, pickles and crisp cabbage give fried-style contrast around mild flaky hoki.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Bake 600 g hoki in wholegrain crumbs, use yoghurt slaw and roast 600 g kumara with 12 g oil | Toasted crumb, lemon, capers, dill, pickles and crisp cabbage give fried-style contrast around mild flaky hoki. |
How the flavor stays
Toasted crumb, lemon, capers, dill, pickles and crisp cabbage give fried-style contrast around mild flaky hoki.
A cost rule that survives inflation
Frozen hoki portions are usually economical in New Zealand, and cabbage slaw makes four burgers substantial with little waste.
Ingredients for 4
Measure first; timing is part of how this recipe uses less fat.
- 600 ghoki fillets
- 4wholegrain burger buns
- 80 gwholegrain breadcrumbs
- 35 gplain flour
- 2eggs
- 500 gcabbage and carrot slaw
- 180 g0%-fat Greek yoghurt
- 600 gkumara wedges
- 12 grapeseed oil
- 60 ggherkins capers and dill
- 1lemon
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Dry and portion hoki evenly
Thaw in the fridge, press fillets dry and trim into four bun-sized pieces of similar thickness.
Look for: The surfaces are matte and dry, with no bones or thin tails that would overcook.
Step 2 · follow the visible cue
Build a thin toasted coating
Coat fish in flour, egg and pre-toasted crumbs, mist with a portion of measured oil and set on a rack.
Look for: Crumbs adhere edge to edge in a thin layer without wet gaps or heavy clumps.
Step 3 · follow the visible cue
Bake fish and kumara to crisp
Roast kumara on a hot tray and bake fish on its rack until the centre reaches 63°C and flakes.
Look for: Fish coating is golden underneath and kumara has brown edges without pooled oil.
Step 4 · follow the visible cue
Dress slaw and assemble last
Mix yoghurt with lemon, capers, dill and gherkins, dress slaw lightly and stack buns only when fish is ready.
Look for: Slaw remains crunchy, the toasted bun stays dry and each burger holds one intact fish portion.
Calories at the same serving size
223 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 4 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Best fresh. Keep cooked fish for two days and re-crisp on a rack; store slaw dressing separately.
Best fresh. Keep cooked fish for two days and re-crisp on a rack; store slaw dressing separately.
Frequently asked questions
Can I use another fish?
Yes, choose firm white fillets of equal thickness and cook to temperature.
Why is the crumb soft underneath?
The fish was wet or baked flat; dry it thoroughly and use a rack.
- hoki fillets600 g
- wholegrain burger buns4
- wholegrain breadcrumbs80 g
- plain flour35 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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