Joe Wicks' fish finger sandwich recipe

Joe Wicks’ fish finger sandwich has a zingy yogurt sauce which is low in cals but full of flavour. 

Joe Wicks’ chicken pie recipe is the perfect example of comfort food with a healthy twist and this sandwich is no different. Making your fish fingers from scratch is easier than you might think and they taste so much better. Speaking about the recipe, Joe says: ‘

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

Method

1. 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.
2. 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.
3. 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.
4. 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.
5. When all the fish fingers are cooked, pile them into the sub rolls, top with the sliced gherkins and watercress, and chow down.

Top tips for making Joe Wicks' fish finger sandwich

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. To make this fish finger sandwich even tastier, Joe suggests spicing up your fish fingers by adding ground spices such as paprika or cumin to the flour or breadcrumbs. Continue reading for more tips and tricks. 

Cooking for Family and Friends: 100 Lean Recipes to Enjoy Together by Joe Wicks (Bluebird, £9) - View at Amazon 

If you love to host dinner parties but want to make sure you’re still eating healthily, this cookbook is perfect for you. There are lots of delicious options including breakfast feasts such as apple and almond power porridge and baked eggs and salmon. 

Check out these Joe Wicks recipes if you want more inspiration. You might also like out homemade fish fingers or take a look at these sandwich fillings if you need some new lunch ideas.