Lighter Fish finger sarnies

Lighter Fish finger sarnies

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(1 ratings)

Prep: 15 mins Cook: 7 mins

Easy

Serves 2
Slash the fat, salt and calories in this comfort food classic, with homemade haddock fingers served on ciabatta as open sandwiches

Nutrition and extra info

  • Easily doubled

Nutrition: per serving

  • kcal293
  • fat7.3g
  • saturates1.4g
  • carbs28.2g
  • sugars3.9g
  • fibre1.7g
  • protein28g
  • salt1.2g
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Ingredients

  • 25cm-long piece ciabatta, cut from a loaf
  • 2 tsp rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 3 tbsp low-fat, Greek-style natural yogurt
  • ½ tsp horseradish sauce
  • 1 heaped tbsp snipped chives
  • 200g skinless haddock loin (or other plump white fish), preferably from a sustainable source
    Haddock

    Haddock

    haad-dok

    A white-fleshed salt water fish often compared with cod in flavour and texture. Found on the…

  • 1 egg, beaten
    Eggs

    Egg

    egg

    The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

  • 25g panko or coarse dried breadcrumbs
  • ¼ tsp paprika
    Paprika

    Paprika

    pa-preek-ah

    A spice that's central to Hungarian cuisine, paprika is made by drying a particular type of…

  • 8 thin cucumber slices
  • handful rocket leaves
    Rocket

    Rocket

    roh-ket

    Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

  • lemon wedges, to serve
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

Method

  1. Slice the piece of ciabatta in half horizontally, drizzle or brush over 1 tsp oil, then place on a non-stick baking sheet. Mix together the yogurt, horseradish sauce and chives, and season well with pepper. Set aside.

  2. Heat the grill for 5 mins. Cut the fish into 4 chunky fingers (about 10 x 2.5cm). Put the beaten egg on one plate, season with pepper, and put the breadcrumbs on another. Crumble any of the larger breadcrumbs into finer ones with your fingers, then season with the paprika, a pinch of salt and some pepper. Coat the fish fingers first in the beaten egg, then in the crumbs, rolling them around so they are completely coated. Lay them on the baking sheet (with the bread) and drizzle over the remaining oil.

  3. Grill the bread for 2 mins until just starting to turn pale golden. Grill the fish for 5-7 mins until cooked and golden.

  4. Spread the yogurt mix over each piece of bread, top with cucumber slices and rocket, squeeze over a little lemon juice and finish with the fish fingers. Serve each sandwich with a lemon wedge for squeezing over.

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Comments, questions and tips

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nikkishee
3rd Apr, 2015
This was fabulous, simple to make and really quick! The Greek yoghurt/ horseradish combination was really tasty
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