Grilled Fish Sandwiches
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.
(Percentage of daily recommendation)
| Calorie | 597 cal. | (28 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 44.5 μg | (74 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 15.6 mg | (130 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 5.4 μg | (180 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,094 mg | (27 %) | ||
| Calcium | 55 mg | (6 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 133 μg | (67 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 10.3 g | |||
| Uric acid | 12 mg | |||
| Cholesterol | 168 mg | |||
| Complete sugar | 4 g |
Ingredients
- 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
Preparation steps
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.
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.
