Recipes · German · Burgers and Sandwiches
Fischbrötchen (Fish Roll)
One serving has 494 kcal and 25 g protein, and at least a fifth of a woman's daily need of selenium (110%), vitamin K (54%), thiamin (42%), phosphorus (41%), cobalamin (39%) and niacin (37%). Ready in 20 minutes.
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- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (236 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free
- Contains: egg, fish, gluten, mustard
Ingredients
- 60 g Bread rolls, hard
- 100 g Cod, raw
- 10 g Flour, all-purpose
- 10 g Vegetable oil
- 15 g Mayonnaise
- 15 g Onions, red, raw
- 15 g Pickles, dill
- 10 g Lettuce, iceberg, raw
- 0.4 g Salt
- 0.1 g Black pepper
Method
- Season the cod fillet with the salt and pepper, then dust lightly with the flour.
- Fry in the oil over medium-high heat for 3-4 minutes per side until golden and cooked through, so it flakes easily.
- Split the bread roll and spread the cut sides with mayonnaise.
- Thinly slice the onion and the pickles.
- Layer the lettuce, fried fish, onion and pickles in the roll.
- Close the roll and serve right away while the fish is still warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 494 kcal | 23% |
| Carbohydrates | 41.5 g | |
| Water | 141 mL | |
| Fiber | 2.2 g | 7% |
| Protein | 25.3 g | 53% |
| Tryptophan | 0.29 g | |
| Threonine | 1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 2 g | |
| Lysine | 1.8 g | |
| Methionine | 0.66 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.81 g | |
| Valine | 1.2 g | |
| Histidine | 0.68 g | |
| Fat | 24.6 g | |
| Monounsaturated | 5.6 g | |
| Polyunsaturated | 13.8 g | |
| Docosahexaenoic Acid (DHA) | 0.12 g | |
| Eicosapentaenoic Acid (EPA) | 0.06 g | |
| Omega-6 | 11.9 g | |
| Saturated | 3.8 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 49.3 mg | |
| Calcium | 90 mg | 9% |
| Copper | 0.16 mg | 18% |
| Iron | 3 mg | 17% |
| Magnesium | 54 mg | 17% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 286 mg | 41% |
| Potassium | 546 mg | 12% |
| Selenium | 60.4 µg | 110% |
| Sodium | 754 mg | |
| Zinc | 1.2 mg | 14% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.33 mg | 30% |
| Niacin (vitamin B3) | 5.2 mg | 37% |
| Pantothenic acid (vitamin B5) | 0.53 mg | 11% |
| Pyridoxine (vitamin B6) | 0.3 mg | 23% |
| Folate (vitamin B9) | 90 µg | 23% |
| Cobalamin (vitamin B12) | 0.93 µg | 39% |
| Choline | 81.2 mg | 19% |
| Vitamin A | 17.8 µg | 3% |
| Vitamin C | 2.7 mg | 4% |
| Vitamin D (D2 + D3) | 37 IU | 6% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 48.6 µg | 54% |
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
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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