Grilled Fish Sammies with Garlic Tartar Sauce and Baked Waffle Fries with Spicy Bloody Ketchup and a Slaw Salad

Dairy Free
Health score
48%
Grilled Fish Sammies with Garlic Tartar Sauce and Baked Waffle Fries with Spicy Bloody Ketchup and a Slaw Salad
25 min.
4
1263kcal

Suggestions

Ingredients

  • tablespoons capers 
  • servings celery salt 
  • 0.3 cup cider vinegar 
  •  crusty rolls split
  •  bulb fennel with tops, thinly sliced plus 1/4 cup fennel tops
  • 24 ounce fillets fish skinless white such as halibut,
  • Handful flat-leaf parsley finely chopped
  • pound waffle fries store-bought
  • clove garlic grated
  • 0.3 cup olives green pitted chopped
  • tablespoons grill seasoning (recommended: McCormick's)
  • 0.3 cup honey 
  • teaspoon hot sauce 
  • cup catsup 
  •  optional: lemon 
  • 0.8 cup mayonnaise 
  • 0.3 cup olive oil extra-virgin
  • tablespoon olive oil extra-virgin
  • tablespoon poppy seeds 
  • 0.5 head cabbage shredded red
  •  leaf lettuce leaves green red
  • 0.5  onion red very thinly sliced
  • servings salt and pepper black freshly ground
  • 1.5 tablespoons sesame seed toasted
  • teaspoons worcestershire sauce 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • grill
  • broiler
  • grill pan

Directions

  1. Preheat oven to 425 degrees F and bake fries 20 minutes, or according to package directions, turning once.
  2. Heat skillet or grill or grill pan over medium-high heat.
  3. Season the fish with salt and pepper and coat with about 1 tablespoon extra-virgin olive oil.
  4. Toast rolls on grill or heat broiler and set them in the middle of the oven to brown, then reserve.
  5. Combine mayonnaise with grated garlic, capers, olives, parsley.
  6. Combine ketchup with Worcestershire, hot sauce, horseradish and lots of black pepper.
  7. Cook fish 3 to 4 minutes on each side until firm, opaque and cooked through. Squeeze lemon over cooked fish.
  8. Remove fries from oven and season with celery salt and pepper.
  9. Place fish on rolls with lettuce, red onion and tartar sauce.
  10. Serve fries alongside with bloody ketchup.
  11. In a large bowl, combine the fennel, fennel tops and red cabbage. In a separate small bowl, combine the honey, cider vinegar, grill seasoning, poppy seeds, and sesame seeds. Slowly whisk in the olive oil.
  12. Pour the dressing over the salad and toss together.

Nutrition Facts

Calories1263kcal
Protein14.35%
Fat51.55%
Carbs34.1%

Properties

Glycemic Index
117.53
Glycemic Load
31.82
Inflammation Score
-10
Nutrition Score
50.016956743987%

Flavonoids

Cyanidin
220.06mg
Delphinidin
0.1mg
Pelargonidin
0.02mg
Eriodictyol
6.4mg
Hesperetin
7.53mg
Naringenin
0.15mg
Apigenin
2.27mg
Luteolin
0.77mg
Isorhamnetin
0.69mg
Kaempferol
8mg
Myricetin
0.53mg
Quercetin
15.7mg

Nutrients percent of daily need

Calories:1262.5kcal
63.12%
Fat:74.53g
114.66%
Saturated Fat:14.49g
90.58%
Carbohydrates:110.92g
36.97%
Net Carbohydrates:97.27g
35.37%
Sugar:38.94g
43.27%
Cholesterol:102.69mg
34.23%
Sodium:2330.85mg
101.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.67g
93.34%
Vitamin K:231.38µg
220.36%
Selenium:88.38µg
126.26%
Vitamin C:97.73mg
118.46%
Vitamin A:3920.75IU
78.42%
Manganese:1.54mg
76.83%
Vitamin B3:13.22mg
66.08%
Phosphorus:563.09mg
56.31%
Potassium:1945.25mg
55.58%
Fiber:13.65g
54.6%
Vitamin B6:0.98mg
49.11%
Folate:184.57µg
46.14%
Vitamin B12:2.74µg
45.63%
Vitamin E:6.53mg
43.56%
Iron:7.59mg
42.15%
Vitamin B1:0.56mg
37.05%
Magnesium:145.39mg
36.35%
Vitamin D:5.36µg
35.71%
Vitamin B2:0.54mg
31.73%
Copper:0.59mg
29.49%
Calcium:272.58mg
27.26%
Vitamin B5:2.17mg
21.7%
Zinc:2.5mg
16.69%