dish
Grilled Codfish Sandwiches

4
Serves
372
Calories
13
Nutrients
16
Vitamins

Ingredients

1/3 cup Herbed Yogurt Non-Fat Dressing (see recipe) or non-fat salad dressing (bottled variety)
8 large green leaf lettuce leaves
1 large tomato , thinly sliced
4 large whole grain sandwich buns

Cooking Instructions

For the dresing:
1. Make the Herbed Yogurt Non-Fat Dressing and set aside.

For the codfish:
2. Preheat the grill to medium-high.

3. Spray the grill grate with non-stick cooking spray. Season the fillets with salt and pepper.

4. Grill each fillet for about 3 minutes on each side, depending on the thickness of the fish, then season each fillet with the juice of one lemon wedge.

For the sandwiches:
5. Spread about 1 1/2 tablespoons of the dressing on each side of the roll. Next add two slices of lettuce leaves and tomato and top with the cod fillet. Season to taste.

Serving Size: 1 sandwich

Nutrition Information

Number of Servings: 4
Calories
372
Protein
39 g
Total Carbohydrate
37 g
Dietary Fiber
3 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
5 g
Total Fat
6 g
Saturated Fat
3 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
67 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
44 %
Percent Calories from Carbohydrate
41 %
Percent Calories from Fat
15 %
Vitamin A
441 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
25 mg
Vitamin B6
1 mg
Vitamin B12
3 mcg
Biotin
1 mcg
Vitamin C
9 mg
Vitamin D
0 IU
Folate
24 mcg
Vitamin E
2 IU
Vitamin K
5 mcg
Pantothenic Acid
1 mg
Calcium
160 mg
Iron
3 mg
Phosphorus
330 mg
Potassium
698 mg
Sodium
555 mg
Zinc
1 mg