For 1 Adult and 1 Child (7-14 years)

Catfish Sticks with Salad

For 1 Adult and 1 Child (7-14 Years)
5
Average: 5 (2 votes)
(2 votes)
Catfish Sticks with Salad

Catfish Sticks with Salad - Boneless dining experience for small and large fish fans

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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
535
calories
Calories

Healthy, because

Even smarter

Nutritional values

Pangasius fillet contains a lot of valuable protein, which satiates and promotes growth. The salad contains vitamins, minerals and secondary plant substances - so you and your child are fit for the second half of the day.

Use fillet of saithe, plaice or haddock if your child should "fish" as much iodine as possible - the trace element is important for the thyroid gland.

1 serving contains
(Percentage of daily recommendation)
Calorie535 kcal(25 %)
Protein37 g(38 %)
Fat22 g(19 %)
Carbohydrates44 g(29 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E9.4 mg(78 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin13.2 mg(110 %)
Vitamin B₆0.7 mg(50 %)
Folate78 μg(26 %)
Pantothenic acid1.2 mg(20 %)
Biotin15.1 μg(34 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C33 mg(35 %)
Potassium1,193 mg(30 %)
Calcium109 mg(11 %)
Magnesium154 mg(51 %)
Iron5.6 mg(37 %)
Iodine31 μg(16 %)
Zinc4.1 mg(51 %)
Saturated fatty acids2 g
Uric acid300 mg
Cholesterol114 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
5 ounces lamb's lettuce
1 tablespoon medium-hot Mustard
3 tablespoons Canola oil
1 teaspoon mild Vinegar
salt
peppers
6 slices Whole Wheat Toast
6 teaspoons Tomato paste
3 Catfish (each about 85 grams, preferably organic catfish)
2 tablespoons Ketchup
How healthy are the main ingredients?
Tomato pasteKetchupMustardsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Salad bowl, 1 Tablespoon, 1 Teaspoon, 1 Small bowl, 1 Whisk, 1 Rolling pin, 1 Large knife, 1 large Non-stick pan, 1 Slotted spatula, 1 Salad server

Preparation steps

1.
Catfish Sticks with Salad preparation step 1

Rinse the lamb's lettuce and spin dry, then toss the leaves in a bowl.

2.
Catfish Sticks with Salad preparation step 2

Stir together the mustard, 1 tablespoon oil, vinegar and 2 tablespoons water in a small bowl. Season with salt and pepper.

3.
Catfish Sticks with Salad preparation step 3

Roll out bread slices as thin as possible with a rolling pin and brush top of each slice with 1 teaspoon tomato paste.

4.
Catfish Sticks with Salad preparation step 4

Rinse the fish fillets, pat dry and season with salt and pepper. Place 1 fillet on each bread slice, trimming as needed. Top with remaining bread slices. Cut each sandwich into 3 equal strips.

5.
Catfish Sticks with Salad preparation step 5

In a large non-stick pan, heat 1 tablespoon oil over medium heat. Cook the sandwich strips until golden brown on one side, 3-4 minutes.

6.
Catfish Sticks with Salad preparation step 6

Remove from pan and add the remaining oil. Return strips to pan and cook on the other side until golden brown, 3-4 minutes. Remove from heat, flip strips again and let stand briefly in the pan. 

7.
Catfish Sticks with Salad preparation step 7

Toss the salad dressing with the lamb's letttuce. Serve the fish sticks with 1 tablespoon ketchup and the salad.