Joe Wicks' fish finger sandwich is sure to be a hit with the whole family and it's so easy to make!
Joe Wicks' fish finger sandwich is another great Body Coach Lean in 15 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.
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
WEIGHT CONVERTER
Method
- To make this Joe Wicks recipe (opens in new tab) 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.
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.
You might also like…
Joe Wicks recipes (opens in new tab)
Joe Wicks healthy chicken pie (opens in new tab)
Joe Wicks turkey burger recipe (opens in new tab)
Joe Wicks aka ‘The Body Coach’ rose to fame after his Instagram videos (opens in new tab) started to go viral. With 15-minute recipes and HIIT (high-intensity interval training) workouts to do at home, Joe quickly became one of the most followed personal trainers in the country.
-
Tom Kerridge's crab mayo on griddled sourdough
Tom Kerridge's crab mayo on griddled sourdough is the perfect healthy recipe you can enjoy making and eating at home. It's so easy to make and looks impressive too.
By Tom Kerridge • Published
-
Healthy fish and chips
Healthy fish and chips is a lightened up version of a Friday night fish supper. The flavour packed crumb coating is a great alternative to batter.
By Jess Findlay • Published
-
Fish chowder
Fish chowder is a creamy and filling soup that's full of good-for-you fish and chunky veg. The perfect thing to warm you up on a winter evening.
By Octavia Lillywhite • Published
-
Munchies skillet cookie
A gooey, delicious cookie baked in a skillet. A great dessert for sharing with loved ones...
By Jess Meyer • Published
-
Mozzarella and tomato ‘bruschetta’ salad
A filling salad that doesn't shy away from flavour. Perfect as a hearty lunch or light dinner...
By Jess Meyer • Published
-
Coq au vin pie
A warming pie packed with tender chunks of chicken, succulent bacon and a rich red wine gravy...
By Rose Fooks • Published
-
The Queen’s dinner table rule means this everyday essential isn’t ‘allowed’ for her royal relatives
The Queen reportedly prefers a more 'formal' approach to mealtimes and prioritises traditional etiquette with her nearest and nearest...
By Emma Shacklock • Published
-
Salmonella sandwich fears at M&S, Aldi, Sainsbury's plus other supermarkets as they recall popular lunch items
By Selina Maycock • Published
-
When does Great British Menu 2023 start?
All you need to know ahead of series 18 of the culinary BBC Two show
By Selina Maycock • Published