EatSmarter exclusive recipe

Fish Sandwiches

with Chili Sauce
4.166665
Average: 4.2 (6 votes)
(6 votes)
Fish Sandwiches

Fish Sandwiches - These fish sandwiches pose a serious challenge to fast food fare

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Health Score:
8,8 / 10
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
ready in 20 min.
Ready in
Calories:
356
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie356 kcal(17 %)
Protein36 g(37 %)
Fat9 g(8 %)
Carbohydrates30 g(20 %)
Sugar added1 g(4 %)
Roughage5 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.6 μg(8 %)
Vitamin E2.7 mg(23 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin15.1 mg(126 %)
Vitamin B₆1.8 mg(129 %)
Folate70 μg(23 %)
Pantothenic acid2.1 mg(35 %)
Biotin9.9 μg(22 %)
Vitamin B₁₂4.8 μg(160 %)
Vitamin C15 mg(16 %)
Potassium928 mg(23 %)
Calcium66 mg(7 %)
Magnesium115 mg(38 %)
Iron3.8 mg(25 %)
Iodine8.2 μg(4 %)
Zinc2.7 mg(34 %)
Saturated fatty acids1.5 g
Uric acid485 mg
Cholesterol96 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 tomato
4 leaves Lettuce
4 Catfish (each about 6 oz.)
salt
peppers
2 tablespoons Canola oil
4 Whole-grain hamburger buns
4 tablespoons Chili sauce
How healthy are the main ingredients?
tomatosalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Salad spinner, 1 large Skillet, 1 Slotted spatula, 1 Serrated knife, 1 Tablespoon, 1 Paper towel

Preparation steps

1.
Fish Sandwiches preparation step 1

Rinse the tomato, cut out the stem and cut tomato into slices.

2.
Fish Sandwiches preparation step 2

Rinse lettuce leaves and spin dry.

3.
Fish Sandwiches preparation step 3

Rinse fish fillets, pat dry and season with salt and pepper.

4.
Fish Sandwiches preparation step 4

Heat oil in a skillet and cook fish fillets until browned on both sides, 4-5 minutes.

5.
Fish Sandwiches preparation step 5

Meanwhile, split buns, spread each bottom half with 1 tablespoon chili sauce and top with a lettuce leaf.

6.
Fish Sandwiches preparation step 6

Layer a fish fillet and tomato slice on bottom halves, then sandwich with top bun halves and serve sandwiches immediately.