Pan Fried Haddock Sandwiches
(0 votes)
(0 votes)
Health Score:
63 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
442
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 442 cal. | (21 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 85.5 μg | (143 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 660 mg | (17 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 206 μg | (103 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 223 mg | |||
| Cholesterol | 91 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 4 Haddock fillet about 100 g (approximately 3.5 ounces)
- 2 Tbsps lemon juice
- 2 handfuls baby Spinach
- 4 small Hamburger bun (with sesame seeds)
- 2 Tbsps vegetable oil
- 1 tsp butter
- salt
- freshly ground white peppers
- Pastry flour (to coat the fish)
- 3 Tbsps Mayonnaise
Preparation steps
1.
Rinse the haddock fillets, pat dry and sprinkle with lemon juice. Rinse the baby spinach and spin dry. Slice open the burger buns and toast. Heat the vegetable oil and butter in a large pan. Season the haddock fillets with salt and pepper and lightly dredge in flour. Cook for about 3-4 minutes on each side, until golden brown.
2.
Brush the bottom half of the burger bun with a little mayonnaise and top with a few spinach leaves. Place a fish fillet on it, coat the top bun with a little mayonnaise and cover with a few more spinach leaves. Serve immediately.
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