Cod Sandwich

Health score
29%
Cod Sandwich
35 min.
4
848kcal

Suggestions

Ingredients

  • cups bibb lettuce shredded
  • cups japanese breadcrumbs (panko)
  • 16 ounce cod medallions 
  • cups egg wash (equal parts milk and whipped eggs)
  • cup flour all-purpose
  •  toppings: such as pickles sliced lengthwise
  • servings salt and pepper black freshly ground
  • teaspoon seafood seasoning 
  •  kaiser rolls soft
  • 0.3 cup tartar sauce 
  • tablespoons butter unsalted softened
  • servings vegetable oil for frying

Equipment

  • frying pan
  • paper towels

Directions

  1. For the cod: Preheat vegetable oil in a deep-fryer to 375 degrees F. Then bread each medallion of fish with flour mixed with seafood seasoning. Tap off excess, and then dip in egg wash and finish in breadcrumbs, ensuring to coat evenly. After breading the fish, drop in the preheated oil and cook in batches until golden brown, flipping during the process. This should take 2 to 3 minutes. After frying, remove the fish from the oil, sprinkle with salt and pepper and place on paper towels. Allow the fish to drain excess oil.
  2. Heat a nonstick pan over medium-high heat until warmed. During heating, with the softened butter, spread 1 tablespoon evenly on the top and bottom of 1 bun, and then toast in the pan until browned, about 2 minutes. After the first bun, reduce the heat to medium and repeat the process with the remaining buns.
  3. To build the sandwiches, stack the bottom bun, spread tarter on the bottom bun, then add some lettuce, fish, pickles and finish with the top bun. Repeat with the remaining sandwiches.

Nutrition Facts

Calories848kcal
Protein23.62%
Fat36.1%
Carbs40.28%

Properties

Glycemic Index
45
Glycemic Load
40.23
Inflammation Score
-9
Nutrition Score
37.146956630375%

Flavonoids

Quercetin
0.68mg

Nutrients percent of daily need

Calories:847.53kcal
42.38%
Fat:33.56g
51.63%
Saturated Fat:12.57g
78.58%
Carbohydrates:84.24g
28.08%
Net Carbohydrates:79.25g
28.82%
Sugar:9.24g
10.27%
Cholesterol:531.82mg
177.27%
Sodium:1893.24mg
82.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.41g
98.83%
Selenium:93.45µg
133.49%
Iron:16.94mg
94.11%
Vitamin K:67.34µg
64.14%
Vitamin B2:1mg
59.05%
Phosphorus:589.82mg
58.98%
Vitamin B1:0.75mg
49.99%
Folate:184.81µg
46.2%
Vitamin A:2154.03IU
43.08%
Vitamin B12:2.24µg
37.41%
Manganese:0.71mg
35.41%
Vitamin B3:6.53mg
32.66%
Vitamin B6:0.61mg
30.63%
Potassium:950.97mg
27.17%
Vitamin B5:2.47mg
24.68%
Vitamin D:3.66µg
24.4%
Calcium:243.53mg
24.35%
Magnesium:85.4mg
21.35%
Vitamin E:3.04mg
20.28%
Fiber:4.99g
19.94%
Zinc:2.97mg
19.8%
Copper:0.29mg
14.48%
Vitamin C:5.17mg
6.27%