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Breaded Fish Sandwich⏱ 35 min total
Recipes

Breaded Fish Sandwich

Per 1 serving · 320 g · 17 ingredients

Calories
896
45%
of a 2,000 cal day
  • Protein
    39g
    18% of calories
  • Carbs
    64g
    29% of calories
  • Fat
    53g
    54% of calories
Portion

At a glance

One serving of Breaded Fish Sandwich (320 g) has 896 calories, with 39 g of protein, 64 g of carbohydrates and 53 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (78% DV), Vitamin E (20% DV) and Vitamin K (91% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 74%, 48% and 42% of the daily value.

Per 100 g
280cal
medium energy density
Protein per 100 cal
4.4g
Net carbs
60g
carbs minus fiber
Fiber
4.4g
8.8 g sugar

High in

20%+ of the daily value

  • Protein78%
  • Vitamin E20%
  • Vitamin K91%
  • Thiamine67%
  • Riboflavin (B2)44%
  • Niacin50%

Good source of

10–19% of the daily value

  • Dietary fiber16%
  • Pantothenic acid19%
  • Potassium15%

Watch

20%+ of the daily value

  • Sodium74%
  • Saturated fat48%
  • Cholesterol42%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 20 min
  1. 1

    Preheat the oven to 350° F. Line a rimmed baking sheet with foil or parchment for easy cleanup.

  2. 2

    Make the tartar sauce: In a bowl, combine the mayonnaise (for sauce), pickle relish, parsley, capers, lemon juice, sugar, and salt. Stir and let stand at least 10 minutes.

  3. 3

    Toast the breadcrumbs: Spread the breadcrumbs on a baking sheet, mist lightly with cooking spray, and bake 3–5 minutes, stirring once, until lightly golden. Transfer to a shallow bowl to cool.

  4. 4

    Lightly coat the lined baking sheet with cooking spray.

  5. 5

    Portion the cod into 4 pieces, each slightly larger than the buns.

  6. 6

    Make the batter: In a bowl, whisk the egg, mayonnaise (for batter), Dijon mustard, flour, and black pepper until smooth.

  7. 7

    Coat the fish: Dip each piece of cod in the batter, letting excess drip off, then press into the toasted breadcrumbs to adhere on all sides. Arrange on the prepared baking sheet.

  8. 8

    Bake until the fish is opaque and flakes easily, 12–15 minutes. Immediately top each piece with a slice of cheese to melt slightly.

  9. 9

    Split the buns and warm briefly in a toaster or microwave, if desired.

  10. 10

    Assemble the sandwiches: Place a piece of fish on each bun, spoon on tartar sauce, and close to serve.

Vitamins & minerals

Amounts for 1 serving (320 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A59 μg
7%
Vitamin C4 mg
4%
Vitamin D1 μg
9%
Vitamin E3 mg
20%
Vitamin K109 μg
91%
Thiamine1 mg
67%
Riboflavin (B2)1 mg
44%
Niacin8 mg
50%
Vitamin B60.4 mg
34%
Folate (B9)127 μg
32%
Vitamin B122 μg
64%
Pantothenic acid1 mg
19%
Choline159 mg
29%

Minerals

NutrientAmount% Daily Value
Calcium317 mg
32%
Iron5 mg
66%
Potassium726 mg
15%
Magnesium89 mg
21%
Phosphorus590 mg
84%
Zinc3 mg
25%
Copper0.3 mg
28%
Manganese1 mg
42%
Selenium75 μg
137%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)3 g—
Alpha carotene5 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene43 μg—
Caffeine0 mg—
Cystine1 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0.1 g—
Fluoride0.2 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid7 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0 μg—
Lysine2 g—
Maltose1 g—
Methionine1 g—
Monounsaturated fats13 g—
Phenylalanine1 g—
Polyunsaturated fats28 g—
Proline2 g—
Retinol54 μg—
Serine2 g—
Starch32 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 33 g—
Total omega 623 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 896 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 170min
    Walking (3.5 mph)
  • 108min
    Cycling (moderate)
  • 75min
    Running (6 mph)
  • 126min
    Swimming laps

Common questions

How many calories are in Breaded Fish Sandwich?

One serving of Breaded Fish Sandwich (1 serving) has 896 calories, which works out to 280 calories per 100 g. That is about 45% of a 2,000-calorie day.

Is Breaded Fish Sandwich high in protein?

It provides a solid 39 g of protein per serving (78% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Breaded Fish Sandwich keto-friendly?

It is hard to fit into a strict keto diet. One serving has 60 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Breaded Fish Sandwich?

1702 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Breaded Fish Sandwich?

8.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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