Catfish Sticks with Salad
Catfish Sticks with Salad - Boneless dining experience for small and large fish fans
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.
(Percentage of daily recommendation)
| Calorie | 675 cal. | (32 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 43 g | (37 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 5.2 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 24.8 μg | (41 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.1 mg | (118 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 25.1 μg | (56 %) | ||
| Vitamin B₁₂ | 4.7 μg | (157 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 1,506 mg | (38 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 194 mg | (65 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 9.4 g | |||
| Uric acid | 329 mg | |||
| Cholesterol | 344 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 5 ozs lamb's lettuce
- 1 Tbsp medium-hot Mustard
- 3 Tbsps Canola oil
- 1 tsp mild Vinegar
- salt
- peppers
- 6 slices Whole Wheat Toast
- 6 tsps Tomato paste
- 3 Catfish (each about 85 grams, preferably organic catfish)
- 2 Tbsps Ketchup
Kitchen utensils
Preparation steps
Rinse the lamb's lettuce and spin dry, then toss the leaves in a bowl.
Stir together the mustard, 1 tablespoon oil, vinegar and 2 tablespoons water in a small bowl. Season with salt and pepper.
Roll out bread slices as thin as possible with a rolling pin and brush top of each slice with 1 teaspoon tomato paste.
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.
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.
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.
Toss the salad dressing with the lamb's letttuce. Serve the fish sticks with 1 tablespoon ketchup and the salad.
