Recipes · British · Burgers and Sandwiches
Fish Finger Sandwich
One serving has 617 kcal and 35 g protein, and at least a fifth of a woman's daily need of selenium (131%), thiamin (71%), phosphorus (60%), niacin (58%), cobalamin (57%) and riboflavin (45%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (285 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, High protein
- Contains: egg, fish, gluten, mustard
Ingredients
- 120 g Cod, raw
- 10 g Flour, all-purpose
- 20 g Eggs, whole, raw
- 25 g Breadcrumbs, dry
- 15 g Vegetable oil
- 70 g Bread, white
- 15 g Tartar sauce
- 10 g Lettuce, iceberg, raw
Method
- Cut the cod into finger-length strips. Set out the flour, beaten egg and breadcrumbs in three separate shallow dishes.
- Coat each strip in flour, then egg, then breadcrumbs, pressing the crumbs on firmly.
- Heat the oil in a frying pan over medium heat and fry the fish fingers for 3-4 minutes per side until golden and the fish is opaque and flakes easily.
- Drain briefly on paper towel.
- Spread the tartar sauce on the bread, add the lettuce and the hot fish fingers, and close the sandwich. Cut in half to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 617 kcal | 29% |
| Carbohydrates | 62.5 g | |
| Water | 160 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 35.1 g | 73% |
| Tryptophan | 0.33 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.3 g | |
| Methionine | 0.79 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.95 g | |
| Valine | 1.5 g | |
| Histidine | 0.79 g | |
| Fat | 24.2 g | |
| Monounsaturated | 5.6 g | |
| Polyunsaturated | 12.5 g | |
| Docosahexaenoic Acid (DHA) | 0.16 g | |
| Eicosapentaenoic Acid (EPA) | 0.08 g | |
| Omega-6 | 9.6 g | |
| Saturated | 4.5 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 127 mg | |
| Calcium | 231 mg | 23% |
| Copper | 0.22 mg | 24% |
| Iron | 4.9 mg | 27% |
| Magnesium | 74.2 mg | 24% |
| Manganese | 0.79 mg | 44% |
| Phosphorus | 419 mg | 60% |
| Potassium | 689 mg | 15% |
| Selenium | 71.9 µg | 131% |
| Sodium | 711 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.78 mg | 71% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 8.1 mg | 58% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.44 mg | 34% |
| Folate (vitamin B9) | 66.5 µg | 17% |
| Cobalamin (vitamin B12) | 1.4 µg | 57% |
| Choline | 143 mg | 34% |
| Vitamin A | 50.5 µg | 7% |
| Vitamin C | 1.8 mg | 2% |
| Vitamin D (D2 + D3) | 59.9 IU | 10% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 39.4 µg | 44% |
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
1.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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