Directions:
- Preheat oven to 350°.
- Combine first 6 ingredients in a small bowl; stir in 1/8 teaspoon pepper. Set tartar sauce aside.
- Combine onion and ice water; soak 20 minutes. Drain on paper towels.
- Sprinkle remaining 1/4 teaspoon pepper and 1/4 teaspoon salt evenly over fish. Place flour in a shallow dish; place egg whites in another dish. Place panko in another. Dredge both sides of fish in flour; dip in egg white, and dredge in panko. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add fish to pan; cook 2 minutes on each side or until browned. Place fish on a baking sheet. Bake at 350° for 6 minutes or until fish flakes easily when tested with a fork.
- Spread about 4 teaspoons mint mixture on bottom half of each bun. Top each with 1 fish fillet. Arrange onion evenly over fish; top with 2 tomato slices and top half of bun.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1430.53 Kcal (5989 kJ) | ||
| Calories from fat | 410.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 45.59g | 70% | |
|---|---|---|---|
| Cholesterol | 102.6mg | 34% | |
| Sodium | 3100.57mg | 129% | |
| Potassium | 3002.49mg | 64% | |
| Total Carbs | 182.78g | 61% | |
| Sugars | 39.14g | 157% | |
| Dietary Fiber | 19.66g | 79% | |
| Protein | 70.57g | 141% | |
| Vitamin C | 85mg | 142% | |
| Vitamin A | 0.7mg | 25% | |
| Iron | 103.5mg | 575% | |
| Calcium | 1142.8mg | 114% | |
| Amount Per 100 g | |||
| Calories | 76.41 Kcal (320 kJ) | ||
| Calories from fat | 21.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.43g | 70% | |
|---|---|---|---|
| Cholesterol | 5.48mg | 34% | |
| Sodium | 165.61mg | 129% | |
| Potassium | 160.37mg | 64% | |
| Total Carbs | 9.76g | 61% | |
| Sugars | 2.09g | 157% | |
| Dietary Fiber | 1.05g | 79% | |
| Protein | 3.77g | 141% | |
| Vitamin C | 4.5mg | 142% | |
| Iron | 5.5mg | 575% | |
| Calcium | 61mg | 114% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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