Fish Sticks on Buns
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 36 min.
Ready in
Calories:
481
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 481 cal. | (23 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin K | 147.5 μg | (246 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 695 mg | (17 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 94 μg | (47 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 9.2 g | |||
| Uric acid | 88 mg | |||
| Cholesterol | 85 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Tbsps Mayonnaise
- 2 Tbsps Yogurt (0.1% fat)
- 1 tsp Tomato paste
- salt
- 1 pinch cayenne pepper
- 1 tsp lemon juice
- 1 yellow onion
- 1 Tomato
- 2 Lettuce (such as Iceberg)
- 8 Fish sticks
- 2 Tbsps vegetable oil
- 4 sesame seed Hamburger bun
- freshly ground peppers
- parsley (for garnish)
Preparation steps
1.
In a bowl, stir together the mayonnaise, yogurt, tomato paste, cayenne and lemon juice, season with salt and refrigerate. Peel, quarter and slice the onion into thin strips. Wash, core and thickly slice the tomato. Rinse the lettuce leaves, shake dry and cut into thin strips.
2.
Heat the oil in a skillet and saute the fish sticks until golden brown, about 6 minutes. Halve the buns horizontally and toast the cut sides in a toaster oven or under the broiler. Brush the bun bottoms with 1-2 tablespoons of the tomato mayo. Top each with some of the onion, the lettuce and 2 fish sticks. Top with a slice of tomato and sprinkle with the remaining onions. Grind a little pepper over, garnish with parsley and replace the tops of the buns.
