When it comes to comfort food, the fish finger sandwich has to be up there. Simple, but highly effective, this recipe proves that homemade is always better. Plus, with 38g of protein and 685kcal, it wins on macros too.
For more recipes like this one, check out the recipe book, Protein Plates.
- Servings
- 2 people
- Prep Time
- 15
- Cook Time
- 25
Ingredients
- 2 cod fillets
- Pinch salt & black pepper
- 100 g breadcrumbs
- 50 g plain flour
- 2 free-range eggs, beaten
- 1 tbsp. coconut oil
- 1 large tbsp. light mayonnaise
- Zest of 1 lemon
- Squeeze of lemon juice
- 2 tbsp. chopped parsley
- 4 thick slices of bread (or pitta for a lighter option)
- Handful mixed leaf salad
- Handful cherry tomatoes
Instructions
First, slice the cod fillets into 6 thick fingers. Season well with salt and pepper before setting aside.
Season the breadcrumbs with salt and pepper and mix well. Set up your worktop so the beaten eggs are next to the breadcrumbs.
Dip the cod fingers in the flour, then the egg wash, then the breadcrumbs — make sure all sides are well covered.
Heat the coconut oil in a non-stick pan, then add the fish fingers. Fry on one side for 4-5 minutes, flip, and repeat on the other side.
If you want extra-crispy golden-brown fish fingers, bake in the oven for an extra 5-10 minutes.
To make the tartare sauce, mix all the ingredients together in a small bowl.
Now, to build the fish finger sandwich. First, make a bed of mixed salad and cherry tomatoes on one slice of bread, then place the fish fingers on top. Spread a generous layer of the tartare sauce on the other slice of bread, place it on top of the fish fingers, and serve immediately.
Nutritional info per serving:
| Calories | 685 |
|---|---|
| Total Fat | 20g |
| Total Carbohydrates | 86g |
| Protein | 38g |
