Make sure you chose the healthiest roll option you can, multigrain and wholemeal make good choices.
- 1 piece (150g) firm white fish, snapper or barramundi or cod
- 1 roll, wholemeal or multigrain
- 3 slices fresh tomato
- 1 slice reduce fat Swiss cheese
- Cooking spray
- Heat BBQ or griddle pan on med heat.
- Spray fish with cooking spray on both sides, season with S&P.
- Cook for 4-5 mins on each side depending on thickness of fish.
- Place bun on griddle pan inside down to toast the inside only. Leave the outside soft.
- Dress bun with lettuce, tomato then place fish on top.
- Optional extra to add tomato relish or sauce.
Servings: 1 Serving size:260g
|Average Serve||Average 100g|
|Energy||1700 kJ||652 kJ|
|406 Cal||156 Cal|
|Protein||49.2 g||18.9 g|
|Fat, total||7.8 g||3.0 g|
|- Saturated||2.6 g||1.0 g|
|Carbohydrate||32.6 g||12.5 g|
|- Sugars||3.1 g||1.2 g|
|Sodium||922 mg||353 mg|
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