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Tilapia Sandwich Recipe

Looking for an easy Tilapia Sandwich recipe? Learn how to make Tilapia Sandwich using healthy ingredients.


Submitted by patpit77

Makes 1 serving



A low-calorie fish sandwich perfect for a light lunch.

Recipe Ingredients for Tilapia Sandwich

1 roll (3-1/2" dia)(57 g) Rolls, Hard
14 g Light Mayonnaise
0.5 cup Spinach
1 slice, medium (1/8" thick) Onions
3 oz Tilapia, cooked, dry heat
1 dash Pepper, Black
1 dash Salt, Table

Recipe Directions for Tilapia Sandwich

  1. Take a large griddle or grill pan, lightly oil, and place over medium-high heat.

  2. Lightly sprinkle tilapia filet with salt and pepper and place on griddle. Turn the fish every three to four minutes until the fish flakes when stabbed with a fork.

  3. Meanwhile, cut a medium slice of white or yellow onion and place on empty portion of the griddle. Allow to cook until onions are slightly charred on the edges.

  4. Using a bread knife, cut the kaiser roll into two slices and place each face down on the griddle until slightly toasted.

  5. Spread light mayonnaise on the roll, then add the spinach, onions, and tilapia filet to form the sandwich.

  6. Enjoy!

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 185.5g
Amount Per Serving
Calories
320
Calories from Fat
75
% Daily Value*
Total Fat
8.3g
13%
Saturated Fat
1.7g
8%
Trans Fat
0.0g
Cholesterol
48mg
16%
Sodium
646mg
27%
Potassium
490mg
14%
Total Carbohydrates
32.9g
11%
Dietary Fiber
1.9g
8%
Sugars
1.7g
Protein
28.5g
Vitamin A 28% Vitamin C 9%
Calcium 8% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in sugar
  • High in niacin
  • Very high in selenium
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