Fish dogs with lemony fennel slaw

Health score
33%
Fish dogs with lemony fennel slaw
40 min.
6
463kcal

Suggestions


If you're looking to elevate your lunch or dinner with a delightful twist on a classic dish, these Fish Dogs with Lemony Fennel Slaw are sure to impress! Imagine tender strips of fresh, flaky white fish nestled in soft, fluffy rolls, paired with a vibrant slaw that brings together the refreshing flavors of lemon and the unique aniseed taste of fennel. This recipe not only tantalizes your taste buds but also provides a well-balanced meal packed with nutrients.

The process is surprisingly simple, taking just 40 minutes to prepare. You’ll start by marinating fresh fennel to enhance its crispness and flavor, creating a lovely slaw that contrasts perfectly with the warm, golden-brown fish fillets. With each bite, you’ll experience a delightful harmony of textures and flavors—from the crunch of the slaw to the tenderness of the fish, all elevated by the sparkling zest and juice of lemon.

Perfect for a leisurely lunch or an eye-catching dinner, this dish serves six, making it an excellent option for gatherings or family meals. Not only will your guests appreciate the meal, but you’ll also enjoy the feeling of serving something fresh and creative. Plus, any leftover slaw keeps well in the fridge for a few days, offering a quick side for your next meal. Treat yourself and your loved ones to a culinary experience that’s both satisfying and delicious!

Ingredients

  •  hot dog rolls soft
  • 900 fish fillets skinless white good firm cut into long thin fillets (halibut, gurnard, bream or MSC-approved cod are all )
  • tbsp flour plain
  • 0.5 tsp paprika 
  • servings little vegetable oil 
  • large fennel bulb 
  •  lemon zest 
  • tbsp salad cream light
  • 100 natural yogurt 
  •  carrots grated cut into matchsticks or very coarsely
  • handful flatleaf parsley roughly chopped
  •  simple preserved lemons with the moroccan ingredients), halved, seeds from the middle scooped out and discarded, and rind finely chopped

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. For the slaw, pick the leafy fronds from the fennel and set aside. Discard any grubby outer layers, quarter the bulb and then slice as finely as you can.
  2. Mix with the lemon juice and leave to marinate for 1 hr, stirring every now and then.
  3. Drain the fennel.
  4. Mix the salad cream and yogurt in a big bowl, then add the fennel, remaining slaw ingredients, the fennel fronds (chopped) and some pepper, then mix well.
  5. When ready to serve, split the rolls and warm in a low oven. For the fish, mix the flour with the paprika and some salt on a plate. Dip in the fish fillets and coat well.
  6. Heat a splash of oil in a frying pan (non-stick if you have), and fry the fish for a couple of mins on each side until cooked through and it flakes. Divide the fish between the rolls with the slaw and eat straight away. Any leftover slaw will be good for 2-3 days in the fridge.

Nutrition Facts

Calories463kcal
Protein31.38%
Fat40.22%
Carbs28.4%

Properties

Glycemic Index
49.14
Glycemic Load
18.41
Inflammation Score
-10
Nutrition Score
27.596956418908%

Flavonoids

Eriodictyol
0.42mg
Apigenin
1.44mg
Luteolin
0.03mg
Kaempferol
0.06mg
Myricetin
0.11mg
Quercetin
0.13mg

Nutrients percent of daily need

Calories:462.53kcal
23.13%
Fat:20.79g
31.99%
Saturated Fat:4.93g
30.8%
Carbohydrates:33.04g
11.01%
Net Carbohydrates:30.09g
10.94%
Sugar:6.61g
7.34%
Cholesterol:82.82mg
27.61%
Sodium:331.99mg
14.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.5g
73.01%
Selenium:77.63µg
110.9%
Vitamin A:3690.64IU
73.81%
Vitamin K:68.37µg
65.11%
Vitamin B3:8.57mg
42.85%
Vitamin B12:2.52µg
42.08%
Phosphorus:352.48mg
35.25%
Vitamin D:4.75µg
31.64%
Folate:106.67µg
26.67%
Vitamin B1:0.38mg
25.07%
Manganese:0.45mg
22.5%
Potassium:779.65mg
22.28%
Vitamin B2:0.32mg
18.76%
Iron:3.1mg
17.21%
Vitamin B6:0.33mg
16.65%
Magnesium:64.17mg
16.04%
Vitamin E:2.34mg
15.63%
Calcium:129.31mg
12.93%
Fiber:2.95g
11.79%
Vitamin C:8.72mg
10.57%
Copper:0.21mg
10.49%
Vitamin B5:1mg
9.98%
Zinc:1.11mg
7.42%