Filet-O-Fish
1 serving of filet-o-fish contains 435 Calories. The macronutrient breakdown is 45% carbs, 25% fat, and 29% protein. This is a good source of protein (55% of your Daily Value), potassium (10% of your Daily Value), and vitamin b12 (47% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 15 minutes
Ingredients
Warburtons Sandwich Thins 1 Roll or 55g
- Country Cow Cheese
1 slice or 20g
Worcestershire sauce ¼ tsp or 1g
Directions
- Place the flour, ½ beaten egg and golden breadcrumbs in 3 separate shallow bowls. Pat the cod dry and season with salt and pepper.
- Coat the fish in the flour first, then the egg and then finally in the breadcrumbs, before placing the breaded cod in the air fryer at 180C for 8 minutes.
- Whilst the fish cooks, prepare the tartar sauce by chopping the pickles, capers and dill before adding them to a bowl with the mayonnaise, lemon juice, Worcestershire sauce, salt, and pepper combining well.
- When the fish has finished cooking, remove and set aside. Heat the white roll in the microwave for 5-10 seconds. Spread the tartar sauce evenly on both halves of the bun, followed by the fish and top with the ½ cheese slice, plate and serve.
Nutrition Facts
For 1 serving of filet-o-fish (290g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 435 | |
| Fats | 12g | 15% |
| Saturated fats | 1g | 5% |
| Trans fats | 0g | |
| Cholesterol | 136mg | 45% |
| Sodium | 7232mg | 314% |
| Carbs | 48g | 17% |
| Net carbs | 47g | |
| Fiber | 0.5g | 2% |
| Sugar | 0.5g | |
| Protein | 31g | |
| Calcium | 45mg | 5% |
| Iron | 1mg | 15% |
| Potassium | 489mg | 10% |
| Vitamin D | 1μg | 9% |
| Vitamins and Minerals | ||
| Alpha carotene | 1μg | |
| Beta carotene | 9μg | |
| Caffeine | 0mg | |
| Choline | 139mg | 25% |
| Copper | 0.1mg | 6% |
| Fluoride | 4μg | |
| Folate (B9) | 22μg | 5% |
| Lycopene | 0μg | |
| Magnesium | 38mg | 9% |
| Manganese | 0.1mg | 3% |
| Niacin | 2mg | 13% |
| Pantothenic acid | 1mg | 11% |
| Phosphorus | 256mg | 37% |
| Retinol | 52μg | |
| Riboflavin (B2) | 0.2mg | 13% |
| Selenium | 41μg | 74% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 7% |
| Vitamin A IU | 208IU | |
| Vitamin A | 54μg | 6% |
| Vitamin B12 | 1μg | 47% |
| Vitamin B6 | 0.3mg | 20% |
| Vitamin C | 4mg | 4% |
| Vitamin D IU | 56IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 6% |
| Vitamin K | 3μg | 2% |
| Zinc | 1mg | 7% |
| Sugars | ||
| Sugar | 0.5g | |
| Sucrose | 0g | |
| Glucose | 2g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 5% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 0.4g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0.1g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
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