Recipes · Turkish · Burgers and Sandwiches
Balık Ekmek
One serving has 603 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (545%), vitamin D (D2 + D3) (161%), selenium (157%), niacin (122%), thiamin (72%) and riboflavin (72%). Ready in 16 minutes.
- Preparation: 8 min
- Cooking: 8 min
- Makes: 1 serving (285 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free, High protein
- Contains: fish, gluten
Ingredients
- 150 g Mackerel, raw
- 70 g Bread, French (baguette)
- 30 g Onions, red, raw
- 15 g Lettuce, leaf, raw
- 8 g Lemon juice
- 1 g Lemon zest
- 0.5 g Salt
- 10 g Vegetable oil
Method
- Season the mackerel fillet with the salt and pan-fry or grill it in the oil for 3-4 minutes per side until the flesh is opaque and flakes easily.
- Split the bread roll and warm it briefly.
- Layer the shredded lettuce and thinly sliced red onion inside the bread.
- Lay the hot fish fillet on top, squeeze over the lemon juice, and sprinkle with sumac.
- Close the sandwich and serve immediately while the fish is hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 603 kcal | 28% |
| Carbohydrates | 40.3 g | |
| Water | 168 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 36 g | 75% |
| Tryptophan | 0.32 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.6 g | |
| Methionine | 0.83 g | |
| Cystine | 0.3 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.95 g | |
| Valine | 1.4 g | |
| Histidine | 0.83 g | |
| Fat | 32.6 g | |
| Monounsaturated | 10.7 g | |
| Polyunsaturated | 11.4 g | |
| Docosahexaenoic Acid (DHA) | 2.1 g | |
| Eicosapentaenoic Acid (EPA) | 1.4 g | |
| Omega-6 | 5.9 g | |
| Saturated | 6.8 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 105 mg | |
| Calcium | 68.6 mg | 7% |
| Copper | 0.23 mg | 26% |
| Iron | 5.4 mg | 30% |
| Magnesium | 142 mg | 46% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 413 mg | 59% |
| Potassium | 636 mg | 14% |
| Selenium | 86.4 µg | 157% |
| Sodium | 756 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.79 mg | 72% |
| Riboflavin (vitamin B2) | 0.79 mg | 72% |
| Niacin (vitamin B3) | 17.1 mg | 122% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 33% |
| Pyridoxine (vitamin B6) | 0.73 mg | 56% |
| Folate (vitamin B9) | 101 µg | 25% |
| Cobalamin (vitamin B12) | 13.1 µg | 545% |
| Choline | 107 mg | 25% |
| Vitamin A | 131 µg | 19% |
| Vitamin C | 8.6 mg | 11% |
| Vitamin D (D2 + D3) | 965 IU | 161% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 45.5 µg | 51% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.