• Skip to main content
  • Skip to primary sidebar

A Mummy Too

menu icon
go to homepage
  • Recipes
  • Dietary
  • Holidays
    • E-mail
    • Facebook
    • Instagram
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Dietary
    • Holidays
    • E-mail
    • Facebook
    • Instagram
  • ร—
    Home ยป Burger and sandwich recipes

    Green links are Amazon links. As an Amazon Associate I earn from qualifying purchases.

    Jamie Oliver's super healthy fish finger sandwich

    Ad

    Jump to Recipe

    This tantalising update on the classic fish finger sandwich is made with salmon to boost your intake of omega-3, boasts a wholemeal crumb and is stuffed into a ciabatta with freshly cooked peas and a crunchy, low-fat slaw.

    A healthier fish finger sarnie served with sweet potato wedges

    So as well as being super tasty, this fish finger sandwich is much healthier too!

    This recipe is from Tesco, who has teamed up with celebrity chef Jamie Oliver to create three simple recipes that show just how delicious and affordable healthier food can be.

    This fish finger sarnie recipe is part of Jamie's Delicious Dinners for Tesco

    I think you'll agree that while we all want to be serving up healthier meals, sometimes it can feel hard to find the time or budget. I love that the Tesco / Jamie Oliver partnership is all about challenging that by proving that meals that are healthy needn't be more time consuming and can be just as accessible and affordable.

    This fabulously-fetching fish finger sandwich ticks those boxes. It's simple and efficient to make, with no fancy ingredients and using lots of fresh veg. What's more, it costs just £1.80 per portion to make.

    A top-down view of a healthier fish finger sarnie

    Here's how to make it.

    Ingredients

    • 600 g (1.32 lb) sweet potatoes
    • olive oil
    • 2 salmon fillets from sustainable sources
    • 1 lemon
    • 2 tbsp wholemeal flour (wholewheat flour) for dusting
    • 1/4 (0.25) white cabbage
    • 4 large carrots
    • 2 eating apples
    • 1 tbsp hot chilli sauce
    • 3 tbsp fat-free natural yogurt
    • 200 g (7.05 oz) frozen peas
    • 1 ciabatta loaf

    Equipment

    Instructions

    Preheat the oven to gas 4, 180°C, fan 160°C, 350°F. Cut the potatoes into thin wedges. 

    Ingredients to make this healthier fish finger sarnie - sweet potatoes, peas, salmon, bread, apples, carrots and more
    Sliced sweet potatoes for the wedges

    Place on a baking tray, drizzle over 1 tbsp olive oil and season lightly. Bake for 30 mins or until golden and cooked through, turning halfway.  

    Sweet potato wedges on a baking tray

    Slice the fillets in half lengthways.

    Responsibly sourced salmon fillets on a plate
    Sliced salmon fillets on a plate

    Grate over the lemon zest and squeeze over half the Juice. Dust with the flour, then season.

    Seasoning the sliced salmon fillets

    Grate the cabbage, carrots and apples. (Note: I only used two carrots in the end as there was a lot of slaw)

    Making coleslaw with cabbage, carrots and apple

    Squeeze over the remaining lemon juice, then mix with 1/2 tbsp chilli sauce and the yogurt.

    Ingredients to make homemade coleslaw
    Homemade coleslaw in a glass bowl

    Boll the peas for 3 mins, then drain, mash and season. Warm the ciabatta In the oven for 5 mins.

    Frozen peas in a saucepan
    Making homemade mushy peas to serve with this healthier fish finger sarnie

    Place the salmon in a large nonstick frying pan over a medium heat. Cook for 6-8 mins or until just cooked through. (Note: I used a little spray oil in the pan to avoid sticking.)

    Cooked seasoned salmon fillets

    Slice the bread open and spread over the peas. 

    Slice of bread, the base for this healthier fish finger sarnie
    Sliced bread topped with mushy peas

    Pile on some slaw and top with the salmon. Add extra chilli sauce if you like.

    A healthier fish finger sarnie made with mushy peas, coleslaw and topped with seasoned salmon

    Pop the lid on and slice into 4. Serve with the remaining slaw and the wedges.

    Amazing, right? Jamie's Delicious Dinners leaflets can be picked up at selected Tesco stores, and you can also get all three fabulous recipes on the Tesco Real Food website.

    Yum! What do you think of this homemade take on the classic fish finger sandwich?

    Print this fish finger sandwich recipe

    If you'd like to print this healthier fish finger sarnie recipe to try later, just hit PRINT on the recipe card below.

    Print Recipe
    5 from 13 votes

    Healthier Fish Finger Sarnie Recipe

    This tantalising update on the classic fish finger sandwich is made with salmon to boost your intake of omega-3, boasts a wholemeal crumb and is stuffed into a ciabatta with freshly cooked peas and a crunchy, low-fat slaw.
    Prep Time5 minutes mins
    Cook Time30 minutes mins
    Course: Lunch and quick cook meals
    Cuisine: British
    Servings: 4 people
    Author: Jamie Oliver for Tesco

    Ingredients

    • 600 g (1.32 lb) sweet potatoes
    • olive oil
    • 2 salmon fillets from sustainable sources
    • 1 lemon
    • 2 tbsp wholemeal flour (wholewheat flour) for dusting
    • 1/4 (0.25) white cabbage
    • 4 large carrots
    • 2 eating apples
    • 1 tbsp hot chilli sauce
    • 3 tbsp fat-free natural yogurt
    • 200 g (7.05 oz) frozen peas
    • 1 ciabatta loaf

    Instructions

    • Preheat the oven to gas 4, 180°C, fan 160°C, 350°F. Cut the potatoes into thin wedges. Place on a baking tray, drizzle over 1 tbsp olive oil and season lightly Bake for 30 mins or until golden and cooked through, turning halfway.
    • Slice the fillets in half lengthways, grate over the lemon zest and squeeze over half the Juice. Dust with the flour, then season.
    • Grate the cabbage, carrots and apples, squeeze over the remaining lemon juice, then mix with 1/2 tbsp chilli sauce and the yogurt. (Note: I only used two carrots in the end as there was a lot of slaw)
    • Boll the peas for 3 mins, then drain, mash and season. Warm the ciabatta In the oven for 5 mins.
    • Place the salmon in a large nonstick frying pan over a medium heat. Cook for 6-8 mins or until Just cooked through. (Note: I sprayed the pan with cooking oil to help avoid sticking)
    • Slice the bread open and spread over the peas. Pile on some slaw and top with the salmon. Add extra chilli sauce (if you like), pop the lid on and slice into 4. Serve with the remaining slaw and the wedges.

    Video

    Notes

    HEALTHY SWAP Using fat-free yogurt in your slaw will keep same creamy mayo vibe, but it's lighter, fresher and better for you.

    Nutrition

    Calories: 662kcal | Carbohydrates: 118g | Protein: 34g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 47mg | Sodium: 824mg | Potassium: 1521mg | Fiber: 14g | Sugar: 25g | Vitamin A: 31990IU | Vitamin C: 68.9mg | Calcium: 153mg | Iron: 3.2mg
    * Note: nutritional information is estimated, based on publicly available data. Nutrient values may vary from those published. Information on this website should not be taken as medical advice. Cuisines identify the primary region of inspiration for a dish.
    Tried this recipe?Snap a pic and tag @amummytoo on Instagram or tag @EmilyLearyCooks on Twitter. I can't wait to see your posts!

    Pin this fish finger sandwich recipe

    For another fun take on a chip shop classic, try my cod and chips crusty rolls.

    More fabulous fish recipes to try

    Mini Cheesy Kids Fish Pie Recipe
    Cheesy, delicious mini fish pies. These are great for kids.
    Get the recipe
    Crispy Homemade Fish Goujons Recipe
    Homemade baked fish fingers, guaranteed to become a real family favourite.
    Get the recipe
    Salmon Fish Cakes Recipe
    Easy, homemade salmon fishcakes and no need to crumb them first!
    Get the recipe
    Smoked Mackerel Fishcakes Recipe
    These fishcakes are bound to be a hit with the whole family, not too overpowering for younger ones, but still full of flavour and crunch.
    Get the recipe
    Moroccan-Style Mackerel Vegetable Couscous Recipe
    Flavourful couscous with roast veg, topped with mackerel fillets in a Moroccan-style sauce made with apricot purée, served with roasted vine tomatoes.
    Get the recipe

    Have you got my book?

    'This is a great kids cookery book. Emily is a star' - Simon Rimmer

    'The book I'd like to force into any mother's kitchen' - Prue Leith

    "A fab book with a plan." - Jane Devonshire, 2016 Masterchef UK winner

    'Emily has managed to combine her mummy knowledge and passion for food to make a truly helpful and brilliant cookbook' - Priya Tew, RD, BSc (Hons), Msc

    Get Your Kids to Eat Anything is an achievable 'how to' for parents in the battle to overcome picky eating and 'make new the norm'. Emily Leary's unique 5-phase programme looks at the issue of 'fussy eating' in a holistic way that links imagination with food, and which situates parents alongside - not in opposition to - their children.

    Grab your copy!

    « Succulent lamb steak and veg sheet pan meal
    Apple, cinnamon and honey cake »

    Reader Interactions

    Comments

      5 from 13 votes (1 rating without comment)

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




      This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. Eileen Kelly says

      September 23, 2018 at 9:54 pm

      5 stars
      Such a creative way to make a fish sammie! I love the use if the peas! the slaw is a perfect topping. The salmon is a much better choice for me too! Delish!

      Reply
      • Emily Leary says

        September 24, 2018 at 4:01 pm

        Really clever, isn't it. And so tasty!

        Reply
    2. Marisa Franca says

      September 23, 2018 at 6:47 pm

      5 stars
      We love our wild caught salmon. It's a treat for us and that's just what we're having for dinner tonight. I've never thought of using it this way. It really looks delicious and I'm all for getting more nutrition in our diets.

      Reply
      • Emily Leary says

        September 24, 2018 at 4:02 pm

        Yes, it's really creative isn't it? Glad you like it!

        Reply
    3. Jyothi (Jo) says

      September 23, 2018 at 3:54 pm

      5 stars
      Oh my oh my oh my......your photography is simply gorgeous. And Jamie....I love him. Everything about this sarnie is perfect...

      Reply
      • Emily Leary says

        September 24, 2018 at 4:03 pm

        Thank you so much! And yes, Jamie is awesome!

        Reply
    4. Veena Azmanov says

      September 21, 2018 at 10:13 pm

      5 stars
      I love fish fingers and we make it all the time but I have never made it with Salmon. No clue why. This sounds so good. The flavors are perfect.

      Reply
      • Emily Leary says

        September 24, 2018 at 4:07 pm

        Yes it's a great idea, isn't it!

        Reply
    5. Ruchi says

      September 21, 2018 at 5:45 pm

      5 stars
      I like your update on a classic fish finger! Colors are so vibrant and satisfying, making me want to cook it right now.

      Reply
      • Emily Leary says

        September 24, 2018 at 4:06 pm

        Yes, the colours are fantastic aren't they?!

        Reply
    6. Elaine Benoit says

      September 19, 2018 at 10:08 pm

      5 stars
      This fish finger sarnie looks so fabulous! I love that you used salmon and all the ingredients look so delicious and I can imagine how delicious they would taste together! Pinning to try!

      Reply
      • Emily Leary says

        September 20, 2018 at 11:28 am

        Thank you! It's a really delicious recipe and definitely one I'll be making again (and again!) Enjoy!

        Reply
    7. Allison - Celebrating Sweets says

      September 19, 2018 at 9:28 pm

      5 stars
      Wow! That looks like one beautiful and flavorful meal! I love how nutritious it is, too.

      Reply
      • Emily Leary says

        September 20, 2018 at 11:30 am

        My family loved this tasty dish! I hope you decide to give it a try!

        Reply
    8. Jenni LeBaron says

      September 19, 2018 at 6:51 pm

      5 stars
      This looks absolutely delicious and super easy. I love that there is so much color and flavor in this sarnie and the sweet potato wedges look just perfect.

      Reply
      • Emily Leary says

        September 20, 2018 at 11:16 am

        Thank you! My friends and family love this recipe! I hope you'll enjoy it too :)

        Reply
    9. Kelly Anthony says

      September 19, 2018 at 11:49 am

      5 stars
      There has never been a more exciting way to eat fish! I love all the colors AND flavors in this dish!

      Reply
      • Emily Leary says

        September 20, 2018 at 11:38 am

        This tasty dish went down a treat in our house - I'll definitely be making it again! I hope that you enjoy it too if you give it a go!

        Reply
    10. Eva Perez says

      September 18, 2018 at 2:22 pm

      Mmmm this looks absolutely yummy! And the pictures are breathtaking too. I'm a fan of your blog and work!

      Reply
      • Emily Leary says

        September 20, 2018 at 12:30 pm

        Thank you so much! It's always so lovely to hear such positive comments about my blog and my work! I hope that you enjoy this tasty recipe too!

        Reply
    Newer Comments »

    Primary Sidebar

    Emily Leary standing in a kitchen

    Emily Leary. Chef. Multi-award-winning food writer, presenter and photographer. Author of bestselling book, "Get Your Kids to Eat Anything".

    emily@amummytoo.co.uk

    Learn more about Emily

    Emily on social

    © 2025 A Mummy Too - Privacy Policy - Cookie Policy - How I work with advertisers - Contact

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.