Fish Shack Sandwiches

Dairy Free
Health score
14%
Fish Shack Sandwiches
23 min.
4
476kcal

Suggestions

Ingredients

  • tablespoons dijon mustard 
  • tablespoon optional: dill fresh chopped
  • 1.5 pounds haddock skinless cut into 4 (6-inch) fillets ( 3/)
  • teaspoon kosher salt 
  • tablespoons mayonnaise light
  • tablespoons olive oil 
  • 0.5 teaspoon pepper 
  • cup romaine lettuce shredded
  • ounce kaiser rolls warmed
  • servings vegetable oil 

Equipment

  • paper towels
  • grill
  • spatula

Directions

  1. Combine mustard, mayonnaise, and dill; set aside.
  2. Prepare grill. To prevent the fish from sticking, rub a paper towel moistened with vegetable oil over the grill rack.
  3. Blot the fillets on both sides with paper towels. Season with kosher salt and pepper, and brush with olive oil. Arrange fillets on the grill rack, about 6 inches from the heat source; grill 4 minutes over medium-high heat. With a metal spatula, turn the fish; grill 4 more minutes or until it flakes easily when tested with a fork.
  4. Spread the insides of the rolls with the dill mixture.
  5. Place a fillet inside each one; sprinkle the shredded lettuce on top, and serve.

Nutrition Facts

Calories476kcal
Protein27.78%
Fat48.67%
Carbs23.55%

Properties

Glycemic Index
44.75
Glycemic Load
18.4
Inflammation Score
-7
Nutrition Score
19.027391516644%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.04mg
Kaempferol
0.02mg
Quercetin
0.31mg

Nutrients percent of daily need

Calories:476.05kcal
23.8%
Fat:25.5g
39.23%
Saturated Fat:3.53g
22.09%
Carbohydrates:27.76g
9.25%
Net Carbohydrates:26.12g
9.5%
Sugar:4.01g
4.45%
Cholesterol:92.97mg
30.99%
Sodium:1360.11mg
59.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.75g
65.49%
Selenium:48.12µg
68.75%
Vitamin B12:3.11µg
51.88%
Iron:9.17mg
50.97%
Vitamin K:46.51µg
44.3%
Phosphorus:403.31mg
40.33%
Vitamin B3:5.83mg
29.13%
Vitamin B6:0.5mg
24.77%
Vitamin A:1142.35IU
22.85%
Vitamin E:3.13mg
20.86%
Potassium:538.8mg
15.39%
Magnesium:43.4mg
10.85%
Folate:37.65µg
9.41%
Vitamin B5:0.74mg
7.44%
Vitamin B2:0.11mg
6.65%
Fiber:1.65g
6.59%
Manganese:0.12mg
5.95%
Vitamin D:0.85µg
5.67%
Zinc:0.65mg
4.36%
Vitamin B1:0.06mg
4.31%
Calcium:36.94mg
3.69%
Copper:0.05mg
2.75%
Source:My Recipes