What's in Fast Food Fish Sandwiches?
And Our Laguna Tuna, a Diet Recipe

Written by Sky Taylor, Diet Bites

What's in Those Little Fast Food Fish Sandwiches?

Calorie content and nutritional information for popular fast food fish sandwiches. Let's dive in!

Fish tends to be associated with a 'healthier than most' menu choice, but when it comes to fast food fish sandwiches, that healthier choice may not be so healthy.

For starters, fish is fatty to begin with, some extremely rich in healthy Omega 3's. But healthy benefits take a dive when the fish is battered, then fried in unhealthy fat choices.

Tartar sauce - a concoction featuring fatty Mayo as the star, is also added to the a-typical fast food fish sandwich. At times, cheese may be melted on top of the fish, another source for unwanted fat.

As to taste - everyone has a different taste palate, so we'll leave that to the customers.

Personally, when I get a Fish Sandwich craving and I'm unable to prepare such at home, I head to McDonalds and order their Fillet 'O Fish without cheese, and very light on the tartar sauce for about 300 calories.

We will note that some fish sandwiches are much bigger than others, such as Burger King's BK Fish Sandwich while some tend to be growing smaller and smaller these days. The best on the market as to size and flavor is Arby's fish sandwich. It contains about 570 calories but it is a very large sandwich. At times, I only enjoy one-half of the bun, so that also helps to trim kcals.

The Sodium Factor, an Unhealthy Addition When Too Much is Used

As indicated in our 'Fish Sandwich Type of Fish & Fish Sandwich Calorie Chart' below, most fast food restaurants really have a passionate love affair going on with the salt shaker. If only they would offer less-salty versions of their fish sandwiches - it would be a move in a healthier direction.

Current recommended daily allowance for sodium based on a 2,000 calorie diet is 2,400 mg's (tab more than a teaspoon) but is currently under debate with many health experts recommending a lower level.

Sodium has the ability to retain water in the body, thus making the heart work harder - and that's just for starters. Excess sodium can also create a false weight gain on the scales, and water weighs heavily. To impact the unfortunate situation, it may take three or more days for the retained water to exit from the body.

The Fat Factor

Also note that most fast food fish sandwiches contain Trans fat - some more than others, more Diet Voodoo associated with a higher risk for heart disease.

Calories can be cut by ordering the fish sandwich without cheese, and without the tartar sauce - or by asking your server to go light on the tartar sauce.

Some fast food restaurants offer tartar sauce on the side, so there's another calorie-trimming, fat-pinching solution for fish sandwich lovers. 

Calories and fat content can be cut extensively when preparing fish sandwiches at home using quality cuts of pre-battered, oven ready fish fillets, as well as using smaller buns and by creating a personalized low-calorie tartar sauce consisted of Light Miracle Whip, sweet pickle relish and fresh finely-chopped onions. A little dill weed makes a great addition, and just a few drops of lemon juice.

Another healthier, calorie-reducing option is opting for fat-free or reduced-fat salad dressing on the fish sandwich rather than tartar sauce - such as low fat ranch dressing.

Note that the following fish sandwiches may or may not be available based on your location. As a note, Hoki is fished heavily from New Zealand's waters to the point that requires stricter, regulated measures to preserve the fish supply.

McDonalds

Item: Fillet 'O Fish
Types of Fish Used in Sandwich: Hoki, Whitefish
Kcals = 380
Fat Total g = 18
Saturated Fat g = 3.5
Trans Fat g = 0
Carbohydrate g = 38
Protein g = 15
Sodium mg = 640

Long John Silvers

Item: Battered Fish Fillet
Types of Fish Used in Sandwich: Alaskan Pollock, Hoki, Hake, or Haddock

Kcals = 260

Fat Total g = 16
Saturated Fat g = 4
Trans Fat g = 4.5
Carbohydrate g = 17
Protein g = 12
Sodium mg = 790

Item: Fish Sandwich
Types of Fish Used in Sandwich: Alaskan Pollock, Hoki, Hake, or Haddock

Kcals = 470
Fat Total g = 23
Saturated Fat g = 5
Trans Fat g = 4.5
Carbohydrate g = 49
Protein g = 18
Sodium mg = 1180

Item: Ultimate Fish Sandwich
Types of Fish Used in Sandwich: Alaskan Pollock, Hoki, Hake, or Haddock

Kcals = 530

Fat Total g = 27
Saturated Fat g = 8
Trans Fat g = 4.5
Carbohydrate g = 50
Protein g = 21
Sodium mg = 1500

Item: Jr. Fish Sandwich
Types of Fish Used in Sandwich: Alaskan Pollock

Kcals = 310

Fat Total g = 14
Saturated Fat g = 3
Trans Fat g = 2.5
Carbohydrate g = 37
Protein g = 10
Sodium mg = 710

Wendys

Item: Premium Fish Sandwich
Types of Fish Used in Sandwich: North Pacific Cod

Kcals = 500

Fat Total g = 24
Saturated Fat g = 4
Trans Fat g = 0
Carbohydrate g = 52
Protein g = 18
Sodium mg = 980

Jack in the Box

Item: Fish Sandwich
Types of Fish Used in Sandwich: Alaskan Pollock, White Fish Fillets

Kcals = 406
Fat Total g = 18
Saturated Fat g = 2
Trans Fat g = 0
Carbohydrate g = 59
Protein g = 18
Sodium mg = 1033

Item: Fish & Chips
Types of Fish Used in Sandwich: Alaskan Pollock, White Fish Fillets

Kcals = 679
Fat Total g = 35
Saturated Fat g = 3
Trans Fat g = 0
Carbohydrate g = 71
Protein g = 20
Sodium mg = 1422

Subway*

Item: Tuna, 6" With Cheese
Types of Fish Used in Sandwich: Tuna

Kcals = 530
Fat Total g = 31
Saturated Fat g = 7
Trans Fat g = 0.5
Carbohydrate g = 44
Protein g = 22
Sodium mg = 1010

Item: Tuna 4", With Cheese
Types of Fish Used in Sandwich: Tuna

Kcals = 320
Fat Total g = 18
Saturated Fat g = 4.5
Trans Fat g = 0
Carbohydrate g = 30
Protein g = 13
Sodium mg = 690

* The Subway Tuna Fish Sandwiches include wheat bread, lettuce, tomatoes, onions, green peppers, pickles, olives & cheese.

Burger King

Item: BK Big Fish Sandwich
Types of Fish Used in Sandwich: Unknown
Kcals = 640
Fat Total g = 32
Saturated Fat g = 5
Trans Fat g = 0.5
Carbohydrate g = 66
Protein g = 23
Sodium mg = 1370

Captain D's

Item: Deluxe Classic Fish Sandwich
Types of Fish Used in Sandwich: Unknown
Kcals = 744
Fat Total g = 41
Saturated Fat g = 14
Trans Fat g = 2
Carbohydrate g = 63
Protein g = 27
Sodium mg = 1478

Sonic

Item: Fish Sandwich
Types of Fish Used in Sandwich: Unknown
Kcals = 655
Fat Total g = 32.2
Saturated Fat g = 5.3
Trans Fat g = 0.4
Carbohydrate g = 71
Protein g = 23
Sodium mg = 1161

A Low Calorie, Low Fat Tuna Recipe

Tuna is ultra low in calories and is a healthy source of protein, vitamin B-12, vitamin B-6, iron and niacin.

The type of tuna purchased is reflective upon the taste of the tuna. Use this as a guide when purchasing your next can of tuna:

- Tuna labeled 'white' is from the albacore tuna.

- Tuna labeled 'light' comes from any of the following tuna: bluefin, skipjack, yellowfin.

Laguna Tuna Diet Recipe Ingredients:

1 large lettuce leaf

 

1 small can of albacore tuna packed in spring water, drained thoroughly

 

1 teaspoon of golden raisins (or dried cranberries, or dark raisins)

 

1/4 of an apple, chopped (seeds & core removed)

 

2 Tablespoons of Kraft Miracle Whip Light

You can also add a chopped nut or two to the mix - such as English walnut or pecan.

How To Prepare (It's so easy!)

Mix tuna, raisins, apple and Miracle Whip together. Place lettuce leaf in a bowl so that it forms a 'boat'. Fill with tuna mixture.

Add salt and pepper to tuna mixture before filling lettuce "laguna" leaf, if desired.

No Tuna in the Pantry?

Not a prob. If you don't have tuna on hand, then chicken will work great. Prepare in the identical manner.

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