May - Jun 2015

Tropical Grilled Fish Sandwich

By Robin Plotkin, RD LD and Jaime Ruisi,

 

A fruity and succulent fish sandwich that is easy to prepare no matter where your location may be. This sandwich is perfect for a quick boost of protein at lunch or a festive family dinner.

 

Prefer not having a sandwich? Go ahead and serve the fish over steamed vegetables and/or a small serving of whole wheat couscous or brown rice.

 

Ingredients 

2 (3 oz.) tilapia fillets
1/2 mango, peeled and sliced
1/2 avocado, peeled and mashed
1 plum tomato, sliced
5 raspberries
2 whole wheat hamburger buns
  Dash of salt
  Dash of black pepper
  Lettuce, optional
  Red onion, optional

 

Method of Preparation

Fish:

1. Place tilapia fillets on grill at medium heat. With your thumb and fore finger, lightly sprinkle salt and pepper on each side.

2. Let fish cook until it flakes with a fork, approximately 8 minutes.

3. Meanwhile, put bun in toaster oven.

4. Place mango slices on top of each fillet and let cook for 1 minute.

5. Lay cooked fish fillets and mango slices onto buns.

6. Add tomato.

 

Avocado spread:

1. In a small bowl, mash avocado. Add 5 raspberries and mix together.

2. Spread onto top side of hamburger bun.

 

Optional:

Add lettuce and red onion for a little extra crunch.

 

Yield and Servings

Yield: 2 sandwiches

Serving Size: 1 sandwich

 

Nutritional Analysis

Calories 342, Protein 27 g, Carbohydrates 35 g, Total fat 12 g, Cholesterol 45 mg, Sodium 480 mg, Sugars 12 g, Fiber 10 g