Blackened fish sandwich

Fish American Dinner Non vegetarian
0.0 out of 5 (0 ratings)
Blackened fish sandwich
Servings: 2
Prep Time: 5 minutes
Cook Time: 3 minutes
Rating: 0.0 / 5 (0 votes)

Ingredients

  • 1 teaspoon white pepper
  • 1 teaspoon black pepper
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne
  • 1 teaspoon oregano
  • 1 teaspoon mustard
  • salt to taste
  • 2 tablespoons butter
  • 2 fillet Fish, flatfish (flounder and sole species), raw
  • 2 roll Rolls, dinner, whole-wheat
  • 1/8  cup yogurt
  • 1/2 whole avocado
  • 1/8 cup  fresh spinach
  • 1/4 tablespoon worcestershire sauce

Instructions

Mix all spices in bowl. In skillet melt butter. Add your fillets. With your hands sprinkle spice mixture over fish. Make sure entire fish is covered. Sauté fish for a few minutes and turn over. Sauté for a few more minutes.
 
Mash avocado and yogurt together. Spread on roll. Add the fish and garnish with spinach leaves.
 

Comments

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Nutritional Information

Nutritional information
Nutrition Facts
Serving Size 1 Blackened fish sandwich
Servings Per Batch 2
Amount Per Serving
Calories397 Calories from Fat 2
% Daily Value *
Total Fat 24g37%
Saturated Fat 10g48%
Monounsaturated Fat 9g
Polyunsaturated Fat 3g
Trans Fat 0g
Cholesterol 106g35%
Sodium 736mg31%
Potassium 702mg20%
Total Carbohydrate 23g8%
Dietary Fiber 7g 28%
Sugars 4g
Protein 25g 50%
Vitamin A 29%
Vitamin C 11%
Calcium 12%
Iron 2%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Nutrition Visualization

Macronutrient Breakdown
% Daily Value
Nutrition Facts (per serving)
Calories 451 kcal 23% DV
Protein 32.1g 64% DV
Total Fat 21.7g 28% DV
Carbohydrates 34.6g 13% DV
Fiber 6.6g 24% DV
Sugar 1.2g 2% DV
Sodium 894mg 39% DV

* Percent Daily Values are based on a 2000 calorie diet

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