Wholemeal fish fingers with smashed beans (Diabetes)

Fish fingers

• 10 g fresh parsley leaves only
• 4 sprigs fresh dill fronds only
• 150 g seeded wholemeal bread torn into pieces (see Tip)
• ground black pepper to taste
• 40 g buckwheat flour
• 500 g boneless snapper fillets cut into pieces (2 x 8 cm)
• 2 eggs lightly beaten and placed in a shallow bowl

Bean and pea smash

• 400 g canned cannellini beans no-added salt, rinsed and drained
• 80 g frozen green peas
• 15 g extra virgin olive oil
• ground black pepper to taste
• 30 g water

Yoghurt tartare

• 40 g natural yoghurt high protein (see Tip)
• 10 g lemon juice
• ¼ tsp Dijon mustard
• 1 sprig fresh parsley leaves only, plus extra to garnish
• 25 g cornichons
• 1 tsp pickled capers
• lemon wedges, to serve