Recipes

Fish finger sandwich with tartar sauce

Name: Fish finger sandwich with tartar sauce
Prep time: 5 minutes
Cook time: 12 minutes
Total time: 17 minutes
Yield: 2
Ingredients: ["260 g fresh cod fillets"," 75 g plain flour","1 egg","75 g breadcrumbs ","2 tbsp fat-free Greek yoghurt","1 tbsp lemon juice","2 gherkins","1⁄4 red onion","2 tbsp dill","4 x slices wholewheat bread"," Handful of watercress"]

Prep time: 5 minutes

Cooking time: 12 minutes

Total time: 17 minutes

2 servings

Fibre source, High protein, Low saturated fat, Low sugar

Pescetarian

This recipe offers a lighter, heart-healthy twist on a classic favourite. Instead of traditional deep-fried fish fingers, the fish is lightly baked to reduce fat content, while still providing a crispy texture. The tartar sauce is made with low-fat Greek yogurt, adding creaminess without the excess calories. A delicious, satisfying option that doesn’t compromise on flavour or nutrition!

Method

Preheat the oven to 180°C and cut the cod fillets into ‘fingers’
Put the flour in a small bowl, beat the egg in another and put the breadcrumbs in another. Dip each fish finger in the flour and toss to coat, then dip it into the egg and finally into the breadcrumbs. Place on a lined baking sheet and bake in the oven for about 20 minutes until golden brown and the fish is cooked through.
Finely chop the dill, red onion and the gherkins and mix with the yoghurt and lemon juice to make the tartar sauce.
Spread the tartar sauce over the bread and load in the fish fingers. Top with some watercress and enjoy.