I had a request from one of my friends at my local slimming world class to make a syn free fish finger (Hi Joy!) Well after a failed attempt at using cous cous as a crust came to the conclusion you DO need a crumb crust .
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.
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.
spray oil

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.
credit : http://vicki-kitchen.blogspot.com/
Enjoy xx