Grilled Fish Sandwiches

Health score
17%
Grilled Fish Sandwiches
45 min.
4
637kcal
10.36%sweetness
5.42%saltiness
16.28%sourness
11.56%bitterness
1.13%savoriness
100%fattiness
100%spiciness

Ingredients

  • butter melted
  • 1.5 lb filets white cut into 4 serving-sized pieces
  • 1.5 parsley fresh minced
  •  garlic clove finely minced
  •  hawaiian rolls 
  • juice of lemon fresh
  • 0.5 mayonnaise 
  • servings toppings: such as pickles 
  • 0.5 teaspoon salt 
  • servings salt and pepper (or seasoning, I used seasoned salt & pepper)
  • 0.5 paprika smoked
  • servings vegetable oil 
  • 0.8 mustard yellow

Equipment

  • bowl
  • frying pan
  • paper towels
  • grill pan

Directions

  1. In a small bowl, combine all of the ingredients for the aioli, season to taste with salt.Preheat a grill pan (a nonstick skillet can be used as well) over med-high heat until very hot.
  2. Brush the cut-sides of the buns with melted butter.
  3. Drizzle a little bit of oil into the pan and using a wad of paper towel, carefully wipe out the excess (you are just reinforcing your nonstick surface). Toast the buttered sides of the buns, then set aside while cooking the fish.Pat the fish dry and season with salt & pepper (or seasoning of your choice).
  4. Drizzle a little bit of oil over the fish and rub it over the entire surface of the fish to evenly coat with oil.
  5. Add the fish to the hot pan and cook, turning once, until the fish is cooked through (cooking time will vary based on the thickness of your fish, somewhere between 2-4 minutes per side).erve the fish on the toasted buns, slathered with the aioli and toppings of choice.

Nutrition Facts

Calories637kcal
Protein22.34%
Fat62.46%
Carbs15.2%

Properties

Glycemic Index
67.75
Glycemic Load
13.05
Inflammation Score
-7
Nutrition Score
23.811304347826%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
3.07mg
Luteolin
0.02mg
Kaempferol
0.02mg
Myricetin
0.23mg
Quercetin
0.04mg

Taste

Sweetness:
10.36%
Saltiness:
5.42%
Sourness:
16.28%
Bitterness:
11.56%
Savoriness:
1.13%
Fattiness:
100%
Spiciness:
100%

Nutrients percent of daily need

Calories:636.87kcal
31.84%
Fat:43.9g
67.54%
Saturated Fat:9.71g
60.69%
Carbohydrates:24.04g
8.01%
Net Carbohydrates:22.4g
8.15%
Sugar:4.37g
4.86%
Cholesterol:100.17mg
33.39%
Sodium:1548.88mg
67.34%
Protein:35.33g
70.66%
Vitamin K:108.63µg
103.46%
Selenium:69.16µg
98.81%
Phosphorus:411.08mg
41.11%
Vitamin B12:1.68µg
27.99%
Vitamin B3:5.44mg
27.21%
Vitamin B1:0.4mg
26.91%
Potassium:860.9mg
24.6%
Vitamin B6:0.49mg
24.42%
Vitamin E:3.61mg
24.06%
Magnesium:71.55mg
17.89%
Vitamin B2:0.29mg
17.06%
Manganese:0.32mg
16.03%
Folate:63.02µg
15.75%
Iron:2.51mg
13.96%
Calcium:133.42mg
13.34%
Vitamin A:627.41IU
12.55%
Vitamin D:1.59µg
10.58%
Vitamin C:8.66mg
10.5%
Zinc:1.25mg
8.3%
Fiber:1.64g
6.55%
Copper:0.13mg
6.26%
Vitamin B5:0.38mg
3.78%