Smoky fish dogs
Ditch the takeaways for these quick and tasty fish rolls and save yourself money in the process.
Serves: 4
Time to make: 15 mins
Hands-on time: 10 mins
Ingredients
- ¼ cup plain flour
- 1 teaspoon smoked paprika, plus extra, to serve
- 400g firm white fish fillets, cut into long thin strips
- 2 tablespoons olive oil
- 350g packet broccoslaw kit (or similar slaw)
- 200g packet shredded carrot
- 2 tablespoons lemon juice
- ¼ cup parsley, dill and tarragon seafood sauce
- 4 crusty wholegrain rolls, split
- 60g baby spinach leaves
- lemon wedges, to serve
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Instructions
1 Place flour and paprika in a large bowl. Add fish, tossing to coat. Heat oil in a large frying pan over medium-high heat. Add fish and cook for 2 minutes each side or until golden and cooked through.
2 Meanwhile, remove dressing sachet from broccoslaw kit, reserving for another use. Place broccoslaw, carrot and lemon juice in a large bowl, tossing well to combine.
3 Place seafood sauce and 1 tablespoon water in a small jug, mixing to combine.
4 Fill rolls with half the slaw mixture, then top with fish. Drizzle over seafood sauce and sprinkle with extra paprika. Add baby spinach to remaining slaw mixture. Serve fish dogs with spinach salad and lemon wedges on the side.
Nutrition Info (per serve)
-
Calories 488cal
-
Kilojoules 2039kJ
-
Protein 26.9g
-
Total fat 26.5g
-
–Saturated fat 4.5g
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Carbohydrates 31.2g
-
–Sugars 10.8g
-
Dietary fibre 8.2g
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Sodium 581mg
-
Calcium 108mg
-
Iron 2.6mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
