Arctic Char Sandwiches with Lemon-Tarragon Slaw

Dairy Free
Health score
16%
Arctic Char Sandwiches with Lemon-Tarragon Slaw
14 min.
4
334kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided
  • 1.3 cups cabbage-and-carrot coleslaw 
  • 16 ounce arctic char fillets 
  • teaspoon dijon mustard 
  • tablespoon tarragon fresh chopped
  • tablespoon juice of lemon fresh
  • tablespoons canola mayonnaise organic (such as Spectrum)
  • tablespoon olive oil 
  • 0.4 teaspoon salt divided
  • ounce kaiser rolls toasted

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper evenly over both sides of fish.
  3. Add fish to pan; cook 4 minutes on each side or until desired degree of doneness.
  4. Combine coleslaw, remaining 1/8 teaspoon salt, remaining 1/4 teaspoon black pepper, tarragon, mayonnaise, lemon juice, and mustard; toss well. Arrange 1 fillet over bottom half of each roll; top with 1/4 cup slaw and top half of roll.

Nutrition Facts

Calories334kcal
Protein30.8%
Fat31.42%
Carbs37.78%

Properties

Glycemic Index
75.96
Glycemic Load
20.19
Inflammation Score
-10
Nutrition Score
18.213478326797%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
0.05mg
Kaempferol
0.1mg
Myricetin
0.02mg
Quercetin
0.1mg

Nutrients percent of daily need

Calories:333.65kcal
16.68%
Fat:11.54g
17.75%
Saturated Fat:1.5g
9.4%
Carbohydrates:31.2g
10.4%
Net Carbohydrates:28.98g
10.54%
Sugar:5.51g
6.12%
Cholesterol:51.7mg
17.23%
Sodium:599.89mg
26.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.44g
50.87%
Vitamin A:6808.29IU
136.17%
Selenium:38.25µg
54.65%
Iron:9.7mg
53.91%
Phosphorus:253.19mg
25.32%
Vitamin B6:0.38mg
18.95%
Potassium:659.72mg
18.85%
Vitamin K:19.34µg
18.42%
Vitamin B12:1.04µg
17.34%
Vitamin B3:2.9mg
14.51%
Manganese:0.25mg
12.61%
Magnesium:48.49mg
12.12%
Vitamin E:1.74mg
11.57%
Fiber:2.23g
8.91%
Vitamin B1:0.12mg
8.08%
Vitamin B2:0.12mg
7.27%
Vitamin C:5.83mg
7.06%
Vitamin D:1.03µg
6.9%
Calcium:59.23mg
5.92%
Folate:21.56µg
5.39%
Zinc:0.7mg
4.66%
Copper:0.07mg
3.4%
Vitamin B5:0.31mg
3.07%
Source:My Recipes