For the fish patties:

1/2 stale whole-grain roll or 1/2 slice of bread

approximately 50 g water for soaking

80 g fish fillet, e.g. pollock

1/2 onion

1 sprig of dill

1 egg

1 pinch of iodized salt

1 pinch of pepper

1 tsp. whole-grain flour for powdering

2 tsp. oil for frying (canola oil, olive oil)

For the sauce:

40 g sour cream or creme fraiche

1/2 tsp. vinegar

1 tsp. oil

1 pinch of iodized salt

1 pinch of pepper

1/2 tsp. lemon juice

1 tsp. chopped dill

2 g honey, optional

for the garnish:

10 g lettuce leaves

60 g tomatoes

20 g gherkins

2 whole-grain rolls

Extra:

300 g seasonal fruit

Soak in water and squeeze out stale whole grain roll or bread. Cut the fish into pieces and puree in blender with bread and other ingredients. With floured hands, form two flat patties, coat briefly with flour, and fry each side in hot oil for 5 minutes.

For the sauce, mix together all ingredients until smooth.

Slice open the whole grain roll, spread sauce on both halves, layer with lettuce leaves, tomato slices, and pickle slices, then place the fish patties on top and put halves together.

Extra tip*

For higher energy needs, enjoy an additional 100 g of herb quark (alternatively cottage cheese) with 1 serving of raw fruit or vegetables.

*(Extra calories for persons with extra high energy requirement - at least 8 hours of continuous standing a day or athletes performing 8 hours of sports per week)

Energy 484 kcal | Protein 19.4 g | Carbohydrates 65 g | Fibre 9.02 g | Fat 15.6 g