One Dish Meal

Modification of Fillet-o-fish

The fillet-o-fish burger from McDonalds contains a steamed bun, a slice of processed cheese, battered fish fillet and 30g of tartar sauce. There is a very high amount of sodium (640mg- 28%), fats (18g- 28%) of which the amount of saturated fats is 3.5g (19%) and cholesterol (40mg- 14%). Also, because of the lack of vegetables in the burger, this product only contains 2g of dietary fibre which is only 7% of the recommended amount.

Information retrieved from http://en.wikipedia.org/wiki/Filet-O-Fish on 10th June 2011 at 2.30pm.
Photo retrieved from http://theseamonster.net/2011/05/what-fish-is-in-a-fillet-o-fish/_mg_8871-2/ on 10th June 2011 at 2.25pm.


Instead of the fillet-o-fish meal, a much healthier alternative would be the chicken-flavoured rice with grilled drumlets and mixed vegetables.

Ingredients needed: (Serves 2)
Rice-
1) 1 cup of brown rice
2) 1 tablespoon of olive oil
3) 1 sliced pip garlic
4) 4 slices of ginger
5) 1 pandan leaf
6) Mixture of 1/4 teaspoon of salt + 1 1/2 cups of water

Grilled chicken-
7) 1 teaspoon of chicken stock
8) 4 pieces chicken drumlets
9) 1 teaspoon of black pepper sauce
10) 1 teaspoon of oyster sauce
11) 1 teaspoon of plum sauce
12) 1 teaspoon of sesame oil

Mixed Vegetables-
13) 2 cabbage leaves
14) 2 button mushrooms
15) 2 french beans
16) 1/4 peeled and sliced carrot
17) 2 garlic cloves
18) 1 teaspoon of oyster sauce
19) Pepper
20) 1 tablespoon of olive oil

The chicken-flavoured rice with grilled drumlets and mixed vegetables would definitely be a much healthier option than the fillet-o-fish as this dish contains all the needed carbohydrates (from the chicken-flavoured rice), minerals, vitamins (from the mixed vegetables) and proteins (from the grilled chicken drumlets). This dish also contains a lot less sodium, cholesterol and saturated fats as less salt is used and a healthier method of cooking is used (stir-frying of mixed vegetables, steaming of chicken-flavoured rice and grilling of chicken drumlets rather than deep-frying of the battered fish patty in fillet-o-fish).