These fish fingers are syn free as you use your healthy extra 'B' choice for the coating but if you want a fish finger sandwich you will need to either syn the bread used to make the crumb or the bread used for the sandwich.
This piece of cod loin (pictured) was £5 from my ASDA fish counter and weighed just under 1lb I used half of it to make the fish fingers and it made 8 good sized fish fingers.
Syn Free fish fingers
8oz cod loin (cut into chunky slices)
1 egg (beaten)
2 x small wholemeal bread slices toasted then left to cool and blitzed into crumbs in a food processor and seasoned with salt and pepper.
Dip the slices of fish into the beaten egg and then into the breadcrumbs , Spray with the spray oil
Place on a baking tray which has been lined with some baking paper.
Bake at gas 6 /400/200 for about 15 minutes.