Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Catfish Sticks with Salad
- 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
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.
(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 %) |
Healthy, because
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.
Even smarter
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.