Quick to make and easy to serve and eat, it’s no wonder that burgers and sandwiches are a go-to tasty meal across the U.S. However, those offered in restaurants and cafeterias often lack nutritional substance.
If indulging in a burger or sandwich, you want to make sure your meal is loaded with enough protein to keep you full, and feature some veggies for fiber and nutrients. Despite the calorie-laden reputation of sandwiches and burgers, both dishes are wholly customizable. With the right ingredients, they can be brimming with healthy qualities. These are just a few of our protein-packed favorites.
Barbecue Tilapia Sandwich
On the table in less than 30 minutes, this barbecue Tilapia sandwich will hit the spot for any fan of Southern cooking. Tilapia works incredibly well in a barbecue-style dish, easily replacing pulled pork thanks to its firm texture, and its mild flavor means it mixes well with the barbecue sauce. This flavorsome burger is perfect for a tasty dinner or a unique lunchtime treat.
Try the recipe: Barbecue Tilapia Sandwich from The Healthy Fish.
Citrus Poached Tilapia BLT Sandwich
This innovative sandwich created by Chef Andrew Gruel offers a unique spin on an old favorite. Sure to be your most interesting meal of the day, the poached Tilapia BLT goes beyond traditional bacon, lettuce and tomato elements, and features Tilapia, thyme, garlic and a creative sour cream, mayo, chives, sriracha and Old Bay seasoning dressing.
Try the recipe: Citrus Poached Tilapia BLT Sandwich from Regal Springs.
Tilapia Sandwich with Spicy Mayo
Fans of spicy dishes will love this Tilapia sandwich. In addition to featuring protein-rich Tilapia fillets, the sandwich contains tomatoes, salad greens, lemon juice and sriracha mayo, and calls for a thicker type of sandwich bread, like ciabatta or French bread, to keep everything together.
While Tilapia is a supremely healthy fish to feature in a sandwich, consider swapping this recipe’s mayo condiment for tahini or Greek yogurt. Simple swaps like these can do wonders to boost the health content of your meals. Greek yogurt is packed with good bacteria and tahini sauce is rich in calcium, vitamin E, phosphorus and iron.
Try the recipe: Tilapia Sandwich with Spicy Mayo from The Weary Chef.
Green Warrior Burger
Mix things up during the week with this green warrier burger, stacked with green veggies like spinach, parsley, basil and peas. While this highly Instagrammable burger requires a number of nutrient-rich ingredients, cooking it is easier than you may think. The process mostly consists of adding ingredients to a food processor and then frying up the patties on the stove-top. You could even swap out the homemade patties for a grilled Tilapia fillet, as Tilapia’s mild taste means it will pair well with the sun-dried tomato pesto that gives this burger its zing. Easy, delicious and full of protein.
Try the recipe: Green Warrior Burger from My Food & Happiness.
Baked Tilapia Sandwich
Breaded with parmesan cheese and panko breadcrumbs, this baked Tilapia sandwich is quick to make and emerges from the oven perfectly crispy. Creamy garlic aioli made from mayo, minced garlic and lemon juice rounds out the savory flavors of the dish. Perfect for a protein pick-me-up!
Try the recipe: Baked Tilapia Sandwich from Hungry Brownie.
Burgers and sandwiches are a go-to treat for many Americans for either lunch or dinner. In many cases, these meals can be rather rich in empty calories, but by bulking them up with some fresh Tilapia and an abundance of vegetables, you have yourself a delicious meal you can feel good about devouring.
Looking for more tasty handheld meals? Check out these healthy taco recipes.
Eager to try these recipes at home? Consult our store locator to find your nearest Tilapia retailer.
Photo Credits: Aggie’s Kitchen. The Healthy Fish, Regal Springs, The Weary Chef, My Food & Happiness, Hungry Brownie