Jamie Oliver

The best fish baps with mushy peas & tartare sauce

My super-quick twist on the fish finger buttie

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The best fish baps with mushy peas & tartare sauce

Serves 4
Cooks In15 minutes
DifficultySuper easy
Nutrition per serving
  • Calories
    665
    33%
  • Fat
    17.8g
    25%
  • Saturates
    5.4g
    27%
  • Protein
    50g
    111%
  • Carbs
    71.4g
    27%
  • Sugar
    14.4g
    16%
  • Salt
    1.4g
    23%
  • Fibre
    15.2g
    -

Of an adult's reference intake

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

Jamie's 15-Minute Meals
Recipe From

Jamie's 15-Minute Meals

Nutrition per serving
  • Calories
    665
    33%
  • Fat
    17.8g
    25%
  • Saturates
    5.4g
    27%
  • Protein
    50g
    111%
  • Carbs
    71.4g
    27%
  • Sugar
    14.4g
    16%
  • Salt
    1.4g
    23%
  • Fibre
    15.2g
    -

Of an adult's reference intake

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

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Ingredients

  • 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
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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

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