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
Print this recipe
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

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 665
    33%
  • Carbs 71.4g
    27%
  • 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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  • 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