Healthy Grilling

Grilled Fish Sandwiches

5
Average: 5 (3 votes)
(3 votes)
Grilled Fish Sandwiches
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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 31 min.
Ready in
Calories:
597
calories
Calories

Healthy, because

Even smarter

Nutritional values

The pollock scores with abundant protein, which we need as building material for cells, muscles, messenger substances and antibodies. Vitamin B 6 is used in the protein metabolism, as practical as 100 grams of saithe cover our daily requirements.

Fast food is also healthy. If you want to prepare the grilled fish burger even healthier, replace the rolls with wholemeal rolls or home-made Burger Buns.

1 serving contains
(Percentage of daily recommendation)
Calorie597 cal.(28 %)
Protein45 g(46 %)
Fat32 g(28 %)
Carbohydrates31 g(21 %)
Sugar added0 g(0 %)
Roughage3.2 g(11 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E6.1 mg(51 %)
Vitamin K44.5 μg(74 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂1 mg(91 %)
Niacin15.6 mg(130 %)
Vitamin B₆0.8 mg(57 %)
Folate71 μg(24 %)
Pantothenic acid0.4 mg(7 %)
Biotin5.3 μg(12 %)
Vitamin B₁₂5.4 μg(180 %)
Vitamin C18 mg(19 %)
Potassium1,094 mg(27 %)
Calcium55 mg(6 %)
Magnesium78 mg(26 %)
Iron1.6 mg(11 %)
Iodine133 μg(67 %)
Zinc0.7 mg(9 %)
Saturated fatty acids10.3 g
Uric acid12 mg
Cholesterol168 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
2 handfuls Lettuce (such as. Lollo Rosso and Lollo Biondo)
3 ripe Tomatoes
2 scallions
4 pcs fish fillets (à 120 grams, such as pollock or redfish)
1 Tbsp lemon juice
herb salt
1 generous pinch dried Red pepper flakes
4 Tbsps olive oil (plus more for the grill grates)
4 fresh White rolls
4 Tbsps Mayonnaise
1 Tbsp fresh Dill
How healthy are the main ingredients?
Mayonnaiseolive oilDillTomato

Preparation steps

1.

Heat the grill and oil the grill grates. Rinse the lettuce, spin dry and pluck into bite-size pieces. Rinse the tomatoes, core and slice. Rinse, trim and thinly slice the scallions. Rinse the fish fillets, pat dry, sprinkle with lemon juice,  herb salt and red pepper and brush with olive oil. Grill 2-3 minutes on each side.

2.

Halve the rolls horizontally and grill, cut side down until lightly toasted. Top 4 bottom halves with lettuce, tomato slices, scallions and 1 tablespoon mayonnaise. Place a grilled fish fillet on top, garnish with dill and close with the top of the rolls.