Chunky fish fingers
Calorie Controlled Brown Bread
4 fillet(s), medium, each cut into long fingers
Egg, whole, raw
1 medium, raw, beaten
Peas, fresh or frozen
12½ g, half a 25g pack
Lemon Juice, Fresh
Quark, fat free, plain
4 tablespoon(s), heaped
Low Fat Natural Yogurt
Capers, in Brine
Pickled gherkins, no added sugar
25 g, drained, finely chopped
- Put the bread into a processor and whiz to make crumbs. Transfer to a dish. Dip the cod pieces in the crumbs to coat, then the beaten egg, then back into the crumbs to coat thoroughly.
- Preheat the grill to medium high and grill the fish fingers for 10 mins, turning once.
- Meanwhile, simmer the peas into a pan of water for 3 mins or until tender. Drain, then whizz them in a processor briefly with the mint, until half puréed. Set to one side and keep warm.
- Mix together all the ingredients for the tartare sauce in a bowl and serve with the fish fingers and mushy peas.