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:
71 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
675
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)
Calorie675 cal.(32 %)
Protein41 g(42 %)
Fat43 g(37 %)
Carbohydrates31 g(21 %)
Sugar added3 g(12 %)
Roughage5.2 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.2 μg(6 %)
Vitamin E5.7 mg(48 %)
Vitamin K24.8 μg(41 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin14.1 mg(118 %)
Vitamin B₆0.6 mg(43 %)
Folate110 μg(37 %)
Pantothenic acid2.7 mg(45 %)
Biotin25.1 μg(56 %)
Vitamin B₁₂4.7 μg(157 %)
Vitamin C7 mg(7 %)
Potassium1,506 mg(38 %)
Calcium115 mg(12 %)
Magnesium194 mg(65 %)
Iron4.1 mg(27 %)
Iodine13 μg(7 %)
Zinc2.4 mg(30 %)
Saturated fatty acids9.4 g
Uric acid329 mg
Cholesterol344 mg
Complete sugar7 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
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
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.