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Homemade Fish Finger Sandwich | Protein Plates Recipe Book

Homemade Fish Finger Sandwich | Protein Plates Recipe Book
Monica Green
Content Manager7 months ago
View Monica Green's profile
Roll back the years with a twist on an old favourite.

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

1.

First, slice the cod fillets into 6 thick fingers. Season well with salt and pepper before setting aside.

2.

Season the breadcrumbs with salt and pepper and mix well. Set up your worktop so the beaten eggs are next to the breadcrumbs.

3.

Dip the cod fingers in the flour, then the egg wash, then the breadcrumbs — make sure all sides are well covered.

4.

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.

5.

If you want extra-crispy golden-brown fish fingers, bake in the oven for an extra 5-10 minutes.

6.

To make the tartare sauce, mix all the ingredients together in a small bowl.

7.

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:

Calories685
Total Fat20g
Total Carbohydrates86g
Protein38g
Monica Green
Content Manager
View Monica Green's profile
Originally from London, Monica graduated from the University of Leeds with a degree in Philosophy. After discovering a love for the gym whilst studying, Monica was drawn to weight training which helped her hugely through stressful times as a student. From writing for a popular student site, Monica developed her skills as an author, writing trending feature pieces regularly. She is thrilled to be able to combine her love for writing with her passion for the gym. In her spare time Monica loves to cook, try out new restaurants with friends and explore new walking trails.
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