Joe Wicks: Phat Fish Finger Sandwich Recipe

Joe Wicks: Phat Fish Finger Sandwich Recipe

  1. List Of Ingredients
  2. 4 x 130g boneless and skinless cod fillets
  3. 75g plain flour
  4. 2 eggs, beaten
  5. 200g fresh breadcrumbs
  6. 1 tbsp coconut oil
  7. 1½ tbsp zero-fat Greek yoghurt
  8. juice of 1 lemon
  9. 2 tbsp chopped parsley
  10. 1 shallot, finely diced
  11. 2 large sub rolls
  12. 2 gherkins, sliced thinly lengthways
  13. 2 handfuls of watercress, to serve
  1. PREP 15 mins
  2. COOK 10 mins
  3. Serves 2


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.

You can spice up your fish fingers by adding ground spices such as paprika or cumin to the flour or breadcrumbs.

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