Fish fin­ger sarnies


Makes 2 (eas­ily dou­bled) Prep 15 mins Cook 7 mins £1.35 a por­tion 293 kcals, 7.3g fat, 1.4g sat. fat, 3.9g sugar

25cm 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) 1 egg, beaten 25g panko or coarse dried bread­crumbs ¼ tsp pa­prika 8 thin cu­cum­ber slices hand­ful rocket leaves lemon wedges, to serve

1 Slice the piece of cia­batta in half hor­i­zon­tally, driz­zle or brush over 1 tsp rape­seed oil, then place on a non-stick bak­ing sheet. Mix to­gether the nat­u­ral 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. 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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