Joe Wicks’ fish finger sandwich Recipe

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serves:

2

Skill:

easy

Prep:

15 min

Cooking:

10 min

Nutrition per portion

RDA
Calories Array kCal 0%
Fat Arrayg 0%
  -  Saturates Arrayg 0%

Joe Wicks’ fish finger sandwich is another great Body Coach recipe that you can make in no time. This Joe Wicks’ fish finger sandwich serves two people, but you can easily double up the quantities if you’re feeding more people. It will only take you around 15 mins to prepare this fish finger sandwich and another 10 mins to cook them, so you can have dinner ready to be eaten on the table in just 25 mins – from scratch! If you want a lighter meal, you can still use this recipe to make the fish fingers and serve with a fresh green salad instead of making a sandwich. Fish is a great source of protein and generally has less calories than meat, so these fish fingers will still be a filling meal without breaking the diet. Making your own fish fingers is also a genius way to avoid nasty ingredients in your food, as you can make them as basic as you want and know exactly what you’re putting in them, so they’re a healthy option without compromising on taste. To make this fish finger sandwich even tastier, Joe Wicks says you can spice up your fish fingers by adding ground spices such as paprika or cumin to the flour or breadcrumbs.

Ingredients

  • 4 x 130g boneless and skinless cod fillets
  • 75g plain flour
  • 2 eggs, beaten
  • 200g fresh breadcrumbs
  • 1 tbsp coconut oil
  • 1 1⁄2 tbsp zero-fat Greek yoghurt
  •  juice of 1 lemon
  • 2 tbsp chopped parsley
  • 1 shallot, finely diced
  • 2 large sub rolls
  • 2 gherkins, sliced thinly lengthways
  • 2 handfuls of watercress, to serve

Method

  • To make this Joe Wicks recipe take each fillet of fish and cut it in half to make eight ‘fingers’. Place the flour, beaten eggs and breadcrumbs into three separate bowls.

  • Pick up one fish finger and dip it into the flour, giving it a little shake to remove any excess. Dip the finger into the egg and then finally into the breadcrumbs. Repeat the process with all of the fish fingers.

  • It is likely that you will have to cook the fingers in two batches, so melt half of the oil in a large frying pan over a medium heat. When it is hot, gently lay the crumbed fish in the pan and fry for about 2 minutes on all four sides. Drain the cooked fingers on a clean piece of kitchen roll and repeat the cooking process with the remaining crumbed fingers.

  • While the second batch of fish is cooking, mix together the yoghurt, lemon juice, parsley and shallot. Spread the sauce thinly over the inside of the sub rolls.

  • When all the fish fingers are cooked, pile them into the sub rolls, top with the sliced gherkins and watercress, and chow down.

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