Fish finger sandwich with minty crushed peas
35 min · 45 g protein · 467 cals / serving
Homemade fish fingers, chunky cod in a crisp golden crumb, piled into soft wholemeal bread with lemony crushed peas, a zingy yogurt tartare sauce and crisp lettuce. All the comfort of the café classic, with proper flakes of white fish in every bite.
Ingredients
Fish fingers
- 600 g cod, skinless, thick fillets, cut into 12 fingers
- 2 tbsp all-purpose flour
- 1 egg, beaten
- 50 g breadcrumbs, panko
- 1 tsp lemon zest
- 1 tsp paprika
- 1/2 tsp salt
- a light coat cooking spray
Crushed peas
- 300 g cooked frozen green peas
- a few leaves fresh mint, chopped
- 2 tsp lemon juice
Tartare sauce
- 150 g nonfat Greek yogurt
- 2 gherkins reduced sodium dill pickles, finely chopped
- 1 tbsp capers, chopped
- a small handful fresh parsley, chopped
To serve
- 8 slices whole wheat bread, soft wholemeal
- a few leaves iceberg lettuce
Steps
- Set out three plates: the flour, the beaten egg, and the panko mixed with the lemon zest, paprika and salt. Dust each piece of fish in flour, dip it in egg, then press it into the crumbs on all sides.
- Heat the air fryer to 400°F. Lay the fish fingers in one layer, spray lightly, and cook 8–10 minutes, turning once, until golden and the fish flakes easily (145°F). Or bake on a rack in a 425°F oven for 12–14 minutes.
- Cook the peas in boiling water for 3 minutes, drain, and crush roughly with a fork or potato masher with the mint, lemon juice and a pinch of salt.
- Stir the yogurt with the chopped gherkins, capers and parsley for the tartare sauce.
- Spread four slices of bread with crushed peas, add lettuce and three fish fingers each, spoon over the tartare sauce and close with the remaining bread. Cut in half and eat while the fish is hot.
Good to know
Which fish?
Any firm white fish: cod, haddock, pollock or hake. Thick fillets make juicy fingers; thin tail pieces dry out, so save those for fish cakes.
Make a batch for the freezer?
Freeze the crumbed, uncooked fingers on a tray, then bag them. Cook from frozen, adding 3–4 minutes.
Ketchup or tartare?
The great debate. Both are allowed; a squeeze of ketchup alongside the tartare is excellent.
Alternative
Per
- Calories
- 127
- Protein
- (40%)
- 12 g
- Fat
- (13%)
- 2 g
- Carbohydrates
- (46%)
- 15 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 253 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1868 kcal goes into the pot and 1605 g of ingredients comes out as about 1475 g of food: 127 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.