Healthier fish finger sarnie

Course: Lunch and quick cook meals
Keyword: fish fingers, sandwich
Prep Time: 5 minutes
Cook Time: 30 minutes
Servings: 4 people
Calories: 662kcal
Author: Jamie Oliver for Tesco
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.
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Ingredients

  • 600 g sweet potatoes
  • olive oil
  • 2 salmon fillets from sustainable sources
  • 1 lemon
  • 2 tbsp wholemeal flour for dusting
  • 1/4 white cabbage
  • 4 large carrots
  • 2 eating apples
  • 1 tbsp hot chilli sauce
  • 3 tbsp fat-free natural yogurt
  • 200 g 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.

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: 639.8% | Vitamin C: 83.5% | Calcium: 15.3% | Iron: 17.6%