4. Put it Between Bread
One thing that the vast majority of both the young and old love is burgers, and it’s also one of the simplest ways to switch out using fish. You can grind up some tuna or salmon with egg and breadcrumbs and grill it up as you would beef. Or you could make use of some of the fish offcuts fishmongers sell to make your own inexpensive designer burgers by adding spices and herbs, breadcrumbs, or grated vegetables and running it all through a food processor to your desired “chunkiness.”
Another way is to take the steak sandwich concept by simply grilling a piece of fish and serving it between a nice crusty ciabatta. Or go the French way and use some tuna in olive oil and layer it on a fresh baguette with mustard, tomato, and lettuce.
Celebrity chef Jamie Oliver is king when it comes to dishes that are pleasing to kids and getting them to eat healthier meals. He takes a burger concept up a notch with these baps (bread roll) with some silky pea mash and home-made tartare sauce.
The best fish baps (Serves 4)
Ingredients
Baps
- nice soft wholewheat baps
- 4 large (halved) or 8 small (roughly 480g in total) flat-fish fillets, such as plaice, lemon sole, megrim, dab , skin off, pin-boned, from sustainable sources
- 1 pinch of cayenne pepper
- ½ a a mug of plain flour
- olive oil
- 25 g Parmesan cheese
- 1 punnet of cress
- 1 lemon
Peas
- 1 medium potato
- 500 g frozen peas
- ½ a a bunch of fresh mint
Sauce
- cornichons
- 1 tablespoon baby capers
- 1 little gem lettuce
- 250 g fat-free natural yoghurt
- ¼ of a bunch of fresh flat-leaf parsley
- 1 lemon
Method
- 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 sea salt, black 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.
