Fish Sandwiches
Fish Sandwiches - These fish sandwiches pose a serious challenge to fast food fare
Healthy, because
Even smarter
Nutritional values
This tasty fish burger is a great substitute for the fast food your kids are always begging for. It saves money and also covers the daily requirement of three important metabolic vitamins: Niacin, B2, and B12.
Using sea fish (e.g. redfish fillet) instead of catfish, adds even more nutrients to this burger, including iodine and omega-3 fatty acids.
(Percentage of daily recommendation)
| Calorie | 356 cal. | (17 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 15.1 mg | (126 %) | ||
| Vitamin B₆ | 1.8 mg | (129 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 4.8 μg | (160 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 928 mg | (23 %) | ||
| Calcium | 66 mg | (7 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 8.2 μg | (4 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 485 mg | |||
| Cholesterol | 96 mg |
Ingredients
- Ingredients
- 1 Tomato
- 4 leaves Lettuce
- 4 Catfish (each about 6 oz.)
- salt
- peppers
- 2 Tbsps Canola oil
- 4 Whole-grain hamburger buns
- 4 Tbsps Chili sauce
Kitchen utensils
Preparation steps
Rinse the tomato, cut out the stem and cut tomato into slices.
Rinse lettuce leaves and spin dry.
Rinse fish fillets, pat dry and season with salt and pepper.
Heat oil in a skillet and cook fish fillets until browned on both sides, 4-5 minutes.
Meanwhile, split buns, spread each bottom half with 1 tablespoon chili sauce and top with a lettuce leaf.
Layer a fish fillet and tomato slice on bottom halves, then sandwich with top bun halves and serve sandwiches immediately.
