Grilled Halibut Fish Sandwiches with Tartar Sauce

Very Healthy
Health score
84%
Grilled Halibut Fish Sandwiches with Tartar Sauce
30 min.
4
921kcal

Suggestions

Ingredients

  • pound asparagus thin
  • leaves boston lettuce green
  • tablespoons butter melted
  • 10  blades chives fresh thinly sliced chopped thin
  • 0.5 pound bow tie pasta cooled cooked
  • teaspoons crab boil seasoning recommended: Old Bay
  •  crusty rolls split
  •  endive cored thinly sliced
  • 0.3 cup flat parsley chopped
  • tablespoons optional: dill fresh chopped
  • 1.3 pounds halibut fresh cut into 4 servings, 4 to 6 ounces each,
  • 0.5  juice of lemon juiced
  • 0.3 cup olive oil extra-virgin
  • servings olive oil for drizzling
  • tablespoons onion finely chopped
  • 0.5 cup peas green frozen
  • drops cayenne pepper sauce 
  •  half-sour pickle finely chopped
  • bag gourmet chips 
  • 0.5 small bell pepper red chopped
  • cup reduced fat mayonnaise 
  • servings salt and pepper black freshly ground
  • small shallot or finely chopped
  • tablespoons relish sweet
  • large tomatoes ripe sliced
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • whisk
  • grill
  • stove
  • microwave
  • grill pan

Directions

  1. Preheat nonstick or well-seasoned cast iron grill pan over medium high heat.
  2. Drizzle halibut pieces with oil, then season with crab boil seasoning, salt and pepper. Grill on a hot pan 4 or 5 minutes on each side.
  3. Place melted butter in a small dish and add juice of 1/2 lemon.
  4. Combine all ingredients for the tartar sauce in a small bowl.
  5. Lightly toast buns on grill pan after fish is removed.
  6. To assemble, brush bun bottoms and fish with lemon butter. Top fish with tomato and lettuce and slather the bun tops with tartar sauce, then serve.
  7. Serve with Asparagus salad and fancy chips.
  8. Heat shallot and oil in microwave safe covered dish for 30 seconds or in a small pan on the stovetop over medium low heat for 5 minutes. Allow oil to cool back to room temperature.
  9. Hold a spear of asparagus at each end and snap it. The spear breaks where the tender tops meet the tough bottoms. Line the broken spear up with the bundle of cleaned asparagus.
  10. Cut the spears using the guideline of the snapped spear. Par boil the asparagus tops in 1 inch simmering water covered for 3 to 5 minutes. Cool under cold running water and drain.
  11. Cut asparagus into 1-inch pieces on an angle and add to a bowl.
  12. Combine chopped, cooked asparagus with shredded endive, red bell pepper, cooked pasta, green peas and chopped parsley. The peas will defrost as you toss salad.
  13. Pour vinegar into a small bowl and whisk in cooled shallot oil.
  14. Pour dressing over salad and toss. Season salad with salt and pepper, to your taste and toss again.
  15. Prep Time: 10 minutes
  16. Cook Time: 20 minutes, overlapping, including pasta
  17. Ease of preparation: easy

Nutrition Facts

Calories921kcal
Protein17.66%
Fat53.4%
Carbs28.94%

Properties

Glycemic Index
159.15
Glycemic Load
10.7
Inflammation Score
-10
Nutrition Score
56.023043342259%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.36mg
Apigenin
8.11mg
Luteolin
0.14mg
Isorhamnetin
6.97mg
Kaempferol
24.71mg
Myricetin
0.62mg
Quercetin
17.82mg

Nutrients percent of daily need

Calories:921.44kcal
46.07%
Fat:55.56g
85.48%
Saturated Fat:11.15g
69.7%
Carbohydrates:67.78g
22.59%
Net Carbohydrates:53.01g
19.27%
Sugar:11.27g
12.53%
Cholesterol:93.47mg
31.16%
Sodium:1105.45mg
48.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.34g
82.68%
Vitamin K:726.15µg
691.57%
Vitamin A:8247IU
164.94%
Selenium:96.89µg
138.41%
Folate:500.35µg
125.09%
Manganese:1.88mg
94.18%
Vitamin B3:14.36mg
71.8%
Vitamin C:57mg
69.09%
Vitamin E:10.08mg
67.21%
Phosphorus:591.44mg
59.14%
Fiber:14.77g
59.08%
Vitamin B6:1.15mg
57.64%
Potassium:1963.25mg
56.09%
Vitamin B1:0.76mg
50.53%
Iron:8.24mg
45.76%
Vitamin D:6.66µg
44.41%
Copper:0.7mg
35.01%
Vitamin B2:0.59mg
34.98%
Vitamin B5:3.3mg
32.95%
Magnesium:126.98mg
31.75%
Zinc:4.15mg
27.68%
Vitamin B12:1.57µg
26.19%
Calcium:250.37mg
25.04%