Cajun Fish Sandwiches - 4 servings
Preparation: 5 min. Cooking: 10 min. Total: 15 min.
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2 tsp chili powder
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1 tsp onion powder
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4 cod fillets, or whitefish, about 4 oz each
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1/2 cup sour cream
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2 Tbsp scallions, thinly sliced
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4 English muffins, split and toasted
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1 cucumber, sliced
Prepare grill or broiler. Combine chili and onion powders, and salt and pepper to taste in a bowl. Sprinkle on both sides of fish. Grill or broil 6 in. from heat, turning once, 8-10 minutes, or until fish flakes easily. Combine sour cream and scallions in a bowl. Place fish on bottom muffin halves. Top with cucumber slices, sour cream mixture and remaining muffin halves.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 400 Cal |
8.8 g |
31 g |
48 g |
2.9 g |
3.7 g |
110 mg |
410 mg |
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Nutrients
| Calories |
400 Cal |
|
| Fat |
8.8 g |
|
| Carbs |
31 g |
|
| Protein |
48 g |
|
| Fiber |
2.9 g |
|
| Sugar |
3.7 g |
|
|
Fats
| Fat |
8.8 g |
|
| Fat, Sat. |
4.5 g |
|
| Fat, Mono. |
2.2 g |
|
| Fat, Poly. |
1.2 g |
|
| Cholesterol |
110 mg |
|
|
Vitamins
| Choline |
170 mg |
31% |
| Niacin |
7.1 mg |
44% |
| Panto. Acid |
0.83 mg |
17% |
| Riboflavin |
0.37 mg |
28% |
| Thiamin |
0.47 mg |
39% |
| Vitamin A |
750 IU |
25% |
| Vitamin B6 |
0.63 mg |
39% |
| Vitamin B12 |
2 mcg |
83% |
| Vitamin C |
6.7 mg |
7.4% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
2.2 mg |
15% |
| Vitamin K |
21 mcg |
18% |
|
Minerals
| Calcium |
170 mg |
17% |
| Copper |
0.19 mg |
21% |
| Fluoride |
0.98 mcg |
24% |
| Iron |
3.6 mg |
45% |
| Magnesium |
110 mg |
25% |
| Manganese |
0.42 mg |
5.9% |
| Phosphorus |
350 mg |
50% |
| Potassium |
690 mg |
15% |
| Selenium |
81 mcg |
150% |
| Sodium |
410 mg |
28% |
| Zinc |
1.9 mg |
18% |
|
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