The best fish baps
Ingredients
BAPS
- 4 nice soft wholewheat baps
- 4 large (halved) or 8 small flat-fish fillets (roughly 480g in total), such as plaice, lemon sole, megrim, dab (skin off, pin-boned, from sustainable sources)
- 1 pinch of cayenne pepper
- ½ a mug of plain flour
- olive oil
- 25g Parmesan cheese
- 1 punnet of cress
- 1 lemon
PEAS
- 1 medium potato
- 500g frozen peas
- ½ a bunch of fresh mint
SAUCE
- 6 cornichons
- 1 tablespoon baby capers
- 1 little gem lettuce
- 250g fat-free natural yoghurt
- ¼ of a bunch of fresh flat-leaf parsley
- 1 lemon
Instructions
- 1
Preparation - 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)
- 2
Put the baps into the oven.
- 3
Slice the potato 0.5cm thick, put it into the small pan, cover with boiling water and the lid and bring to the boil.
- 4
On a sheet of greaseproof paper, season the fish with sea salt, black pepper and the cayenne, then sprinkle over the flour to coat.
- 5
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.
- 6
Tip the frozen peas into the pan with the potato, then rip in the leafy top half of the mint and replace the lid.
- 7
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.
- 8
Drain the peas and potatoes, purée in the processor and season to taste.
- 9
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.
