With Lent beginning next Wednesday, February 25th, Catholics around the world will have to forgo eating meat each Friday and opt to eat meals centered around veggies, grains and fish. Eating fish is pretty “in” these days considering the massive amounts of research which has elucidated the powerful health benefits of eating a diet that regularly contains certain fish like wild-caught salmon.
Most fish are a lean source of protein and provide you with a healthy dose of essential fatty acids and other nutrients. But lean white fish, when dredged in breadcrumbs, deep-fried and smothered in artery-clogging tartar sauce is not so lean after all.
As Lent beckons your need to swap out your burger or roast beef sandwich for fish, how does your favorite finned sandwich fare from fast-food restaurants in regards to nutrition? Here is a comparison of the most popular fish sammies and their stats:
McDonald’s Filet-O-Fish contains 380 calories and 18 grams of fat, 3.5 of them coming from saturated fat.
Burger King’s BK Big Fish contains 640 calories and 32 grams of fat, 5 of them coming from saturated fat.
KFC’s Fish Snacker contains 320 calories and 14 grams of fat, 3 of them coming from saturated fat.
Long John Silver’s Ultimate Fish Sandwich contains 530 calories and 28 grams of fat, 8 of them from saturated fat.
Subway’s 6″ Tuna Fish Sandwich contains 530 calories and 31 grams of fat, 7 of them coming from saturated fat.
Quizno’s small Tuna Melt Sandwich contains 750 calories (including cheese and dressing) and 55 fat grams, 10.5 of them coming from saturated fat.
Obviously, not all fish sandwiches are created equal. While it seems like the fried fish sandwiches would be heavier than a tuna salad sandwich, it’s not always the case. Oil-based mayonnaise, a staple ingredient of tuna salad, gives its fried counterparts a run for who banks the most calories.
Keep these stats in mind as you honor the Lent season. Choose a grilled fish when dining out, but at fast-food chains where grilled fish isn’t an option, you might be wiser to go totally vegetarian and opt for a bowl of veggie soup or a baked potato.