Pan Fried Haddock Sandwiches

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Pan Fried Haddock Sandwiches
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Health Score:
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
417
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie417 kcal(20 %)
Protein31.32 g(32 %)
Fat18.28 g(16 %)
Carbohydrates23.8 g(16 %)
Sugar added0 g(0 %)
Roughage0.93 g(3 %)
Vitamin A450.2 mg(56,275 %)
Vitamin D0.92 μg(5 %)
Vitamin E3.06 mg(26 %)
Vitamin B₁0.21 mg(21 %)
Vitamin B₂0.33 mg(30 %)
Niacin14.9 mg(124 %)
Vitamin B₆0.57 mg(41 %)
Folate102.5 μg(34 %)
Pantothenic acid0.79 mg(13 %)
Biotin0.04 μg(0 %)
Vitamin B₁₂3.21 μg(107 %)
Vitamin C15.12 mg(16 %)
Potassium773.4 mg(19 %)
Calcium164.38 mg(16 %)
Magnesium126.14 mg(42 %)
Iron2.88 mg(19 %)
Iodine0.85 μg(0 %)
Zinc0.84 mg(11 %)
Saturated fatty acids3.43 g
Cholesterol106.4 mg

Ingredients

for
4
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
How healthy are the main ingredients?
SpinachMayonnaisesalt

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.