Homemade Healthy Fish Finger Sandwich

Homemade Healthy Fish Finger Sandwich

I made a healthy fish finger sandwich the other day and it took me right back to my younger years.

I didn’t have the worst diet growing up. Not that I had the best either, but as far as modern kids go it was pretty okay. Lunch and dinner were freshly cooked, I loved my rice and beans, and broccoli was not the enemy – though tomatoes definitely were. I also refused to eat seafood unless it was deep fried and coated in batter, and even then it was a big maybe.

The first time I ever consented that I might enjoy fish was when I was visiting my auntie here in England and she made me some fish fingers. That, ladies and gents, was a game changer. Fast forward a few years and I, as a now-fish-eater, am trying fish and chips. Another game changer. It’s crisp outside, the tartare sauce that I just want to eat by the spoonful. The vinegar coated chips. Addictive.

A few more years down the line, and I’m introduced to the fish finger sandwich. Yep, you’re right, another game changer.

Homemade Healthy Fish Finger Sandwich       Homemade Healthy Fish Finger Sandwich

This is my version of a healthy fish finger sandwich, as we are baking the “fingers” instead of deep frying. It still ends up crisp and delicious, and the cornmeal also gives it a tantalising crispy crust. If you don’t have any almond flour and tapioca you go for wheat or spelt flour instead, just measure out the same weight and you’ll be good to go!

I got the good ol’ ciabatta from my local bakery, but I’ve also had it with simple sliced and toasted bread before and it was still lip smacking good. The only part I beg you not to omit – besides the fish, of course – is the sauce. It’s addictive, slightly tart, and oh so creamy. If you have leftover, which I never do, it would do well as a salad dressing as well, just add a bit more water or olive oil to make it a bit more runny to toss in your leaves.

Homemade Healthy Fish Finger Sandwich

Homemade Healthy Fish Finger Sandwich
Serves: 1
Fish Fingers
  • 250g | 2 small cod fillets
  • 2 tablespoons almond flour
  • 2 tablespoons tapioca starch
  • 2 tablespoons polenta or yellow cornmeal
  • Pinch of salt and pepper
  • ¼ teaspoon garlic powder
  • 1 egg
Tartar Sauce
  • 2 teaspoons capers
  • 2 tablespoons mayonnaise
  • 1 tablespoon chopped dill
  • 1 teaspoon natural yogurt
  • Pinch of salt and pepper
To serve
  • 1-2 ciabatta loaves or desired bread
  • Handful rocket or watercress
  1. Preheat your oven to 175ºC / 350ºF and line a baking tray with baking paper or if you have a grill tray, line the bottom with the paper.
  2. Slice your cod fillets into “fingers”, about 2cm thickness.
  3. Create an assembly line by placing the almond flour in one bowl, the tapioca with the salt, pepper and garlic in another, and the whipped egg in the last.
  4. Dip the fingers onto the tapioca, then into the egg, shake off the excess and onto the almond flour. Place on the baking tray and repeat with remaining fish fingers.
  5. Bake in the oven for 10-55 minutes, until fish is cooked through and the outside is crispy. Let cool for 5 minutes before serving.
  6. While the fish bakes, make the tartar sauce by blending all the ingredients in a small blender or food processor. Set aside.
  7. To serve, toast your bread and butter it, if desired. Add the rocket leaves, topped with the fish fingers, and drizzle on the tartar sauce.