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Lighter Fish finger sarnies

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

  • Prep: 15 mins
    Cook: 7 mins
  • Serves 2
  • Easy
  • Serves 2
  • Easy
  • Calories 293
  • Carbohydrates 28.2
  • Saturated Fat 1.4
  • Sugar 3.9
  • Protein 28
  • Fat 7.3
  • Fibre 1.7
  • Salt 1.2

Nutrition per serving

  • Calories 293
  • Carbohydrates 28.2
  • Saturated Fat 1.4
  • Sugar 3.9
  • Protein 28
  • Fat 7.3
  • Fibre 1.7
  • Salt 1.2

Ingredients

  • 25cm-long piece ciabatta, cut from a loaf
  • 2 tsp rapeseed oil
  • 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
  • 1 egg, beaten
  • 25g panko or coarse dried breadcrumbs
  • ¼ tsp paprika
  • 8 thin cucumber slices
  • handful rocket leaves
  • lemon wedges, to serve

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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