The best fish baps with mushy peas & tartare sauce

Fish Sandwich

Serves 4

  • For the baps

  • 4 nice soft wholewheat baps

  • 4 large (halved) or 8 small (roughly 480g in total) flat-fish fillets such as plaice, lemon sole, megrim or dab, skin off and pin-boned, from sustainable sources, ask your fishmonger

  • 1 pinch cayenne pepper

  • ½ a mug plain flour

  • olive oil

  • 25 g Parmesan cheese

  • 1 punnet cress

  • 1 lemon

  • For the peas

  • 1 medium potato

  • 500 g frozen peas

  • ½ a bunch fresh mint

  • For the sauce

  • 6 cornichons

  • 1 tablespoon capers

  • 1 little gem lettuce

  • 250 g fat-free natural yoghurt

  • ¼ a bunch fresh flat-leaf parsley

  • 1 lemon

Ingredients out • Kettle boiled • Oven at 130°C/250°F/gas ½ • Small lidded pan, high heat • Large frying pan, high heat • Food processor (bowl blade)



START COOKING

Put the baps into the oven • Slice the potato 0.5cm thick, put it into the small pan, cover with boiling water and the lid and bring to the boil • On a sheet of greaseproof paper, season the fish with salt, pepper and the cayenne, then sprinkle over the flour to coat



Pour 2 tablespoons of oil into the frying pan and add the fish • Cook until golden, finely grating the Parmesan over the top when you flip it over • Tip the frozen peas into the pan with the potato, then rip in the leafy top half of the mint and replace the lid



Put the cornichons, capers, lettuce and yoghurt into the processor • Tear in the top leafy half of the parsley, squeeze in the lemon juice, then whiz up, season to taste and pour into a bowl • Drain the peas and potatoes, purée in the processor and season to taste • When the fish is perfect, get the baps out of the oven and serve with the peas, tartare sauce, pinches of cress and lemon wedges

Nutritional Information

The best fish baps with mushy peas & tartare sauce

My super-quick twist on the fish finger buttie

More Mains recipes >
0 foodies cooked this
These crispy fish finger sarnies are a little bite of heaven, especially with my mushy peas
Serves 4
15m
Super easy
Method

Ingredients out • Kettle boiled • Oven at 130°C/250°F/gas ½ • Small lidded pan, high heat • Large frying pan, high heat • Food processor (bowl blade)

START COOKING
Put the baps into the oven • Slice the potato 0.5cm thick, put it into the small pan, cover with boiling water and the lid and bring to the boil • On a sheet of greaseproof paper, season the fish with salt, pepper and the cayenne, then sprinkle over the flour to coat

Pour 2 tablespoons of oil into the frying pan and add the fish • Cook until golden, finely grating the Parmesan over the top when you flip it over • Tip the frozen peas into the pan with the potato, then rip in the leafy top half of the mint and replace the lid

Put the cornichons, capers, lettuce and yoghurt into the processor • Tear in the top leafy half of the parsley, squeeze in the lemon juice, then whiz up, season to taste and pour into a bowl • Drain the peas and potatoes, purée in the processor and season to taste • When the fish is perfect, get the baps out of the oven and serve with the peas, tartare sauce, pinches of cress and lemon wedges

Nutritional Information Amount per serving:
  • Calories 665 33%
  • Carbs 71.4g 31%
  • Sugar 14.4g 16%
  • Fat 17.8g 25%
  • Saturates 5.4g 27%
  • Protein 50g 111%
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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