Fantastic fish finger buttie

Fish Finger Sandwich

Serves 1

  • 4 fish fingers

  • butter

  • 2 slices white bread, or 1 roll

  • tomato ketchup

I remove about 4 fish fingers from the freezer and grill them on each side until crispy and golden. While that's happening, I butter 2 bits of nice soft white bread or a white roll, smearing one half generously with tomato ketchup. When the fish fingers are done, I remove them from the grill and place them on the bread smeared with ketchup. The most important bit is to put the other bit of bread on top and, using a little force, push down on your buttie which, for some reason, seems to make it taste even better. And that's it – all done.



I tend to eat one of these while I'm walking about at home and I always get told off by the missus for dropping bits everywhere. You'll notice from the picture that I've put a handful of rocket in the sandwich, which isn't really necessary but it does make it look a bit more posh. I was a bit embarrassed to tell the photographer he had to shoot a fish finger sandwich, so I told him it was 'lemon sole goujons' – what a prat I am! Be proud to eat fish fingers, that's what I say.

Nutritional Information

Fantastic fish finger buttie

Simple, everyday comfort food

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You just can't beat a classic fish finger sandwich – bread, butter, a dollop of ketchup, bosh!
Serves 1
20m
Super easy
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Method

As a chef I always feel I shouldn't be eating something like a fish finger buttie – but you know what, I think that makes it taste even better. Here's what I do...

I remove about 4 fish fingers from the freezer and grill them on each side until crispy and golden. While that's happening, I butter 2 bits of nice soft white bread or a white roll, smearing one half generously with tomato ketchup. When the fish fingers are done, I remove them from the grill and place them on the bread smeared with ketchup. The most important bit is to put the other bit of bread on top and, using a little force, push down on your buttie which, for some reason, seems to make it taste even better. And that's it – all done.

I tend to eat one of these while I'm walking about at home and I always get told off by the missus for dropping bits everywhere. You'll notice from the picture that I've put a handful of rocket in the sandwich, which isn't really necessary but it does make it look a bit more posh. I was a bit embarrassed to tell the photographer he had to shoot a fish finger sandwich, so I told him it was 'lemon sole goujons' – what a prat I am! Be proud to eat fish fingers, that's what I say.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 486
    24%
  • Carbs 50.1g
    19%
  • Sugar 5.9g 7%
  • Fat 22.4g 32%
  • Saturates 10.9g 55%
  • Protein 44.0g 98%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 4 fish fingers

  • butter

  • 2 slices white bread, or 1 roll

  • tomato ketchup