Everyday Recipes, Lunch

White fish & pesto sandwich


Before I started my anti-candida diet, I used to eat tuna fish sandwiches all the time for lunch, mainly because it was so convenient as there was almost always a tin of tuna knocking around the cupboard. On the anti-candida diet, however, you are advised not to eat tuna because of the high mercury content. An added issue is the fact that it is stored in a tin can which is giving you further exposure to heavy metals.

Fortunately, I have come up with an ideal substitution for a tuna mayo sandwich which is just as convenient and just as tasty using white fish fillets.

The white fish fillets I used were pollock; which, as well as being really affordable, are an amazingly healthy protein source, as they are 90% protein and contain zero carbs –  perfect for an anti-candida diet! Another plus is that because it is a sea fish, you don’t need to worry about any added antibiotics. I find pollock has very little flavour, so it makes an ideal substrate for a saucy recipe such as this one.

Time to prepare: 10 minutes to poach fish, 5 minutes to assemble sandwich

Difficulty level: Easy

Serves: 1


  • 2 white fish fillets from frozen (I used pollock)
  • 1 keto bun, toasted
  • Homemade pesto
  • Crushed chilli (optional)
  • A sprig of spring onion (optional)
  • Salt and pepper


  • Poach your white fish fillets in kettle-boiled water for 10 minutes
  • Once cooked, drain off the water and allow to cool – in the mean time you can prepare your side salad or toast your favourite bread alternative. I used a keto bun which I had already sliced in half lengthways and kept in the freezer.
  • In a bowl, mash the cooked and cooled fish fillets with a fork
  • Add a few spoonfuls of homemade pesto until it has your preferred consistency
  • Season with a small amount of crushed chilli flakes, salt, pepper and a chopped spring onion
  • Assemble your sandwich and serve with a side salad


  • If you don’t have any homemade pesto to hand you could make your own avocado mayonnaise with some mashed avocado, lemon juice, salt and pepper
  • This tuna mayonnaise substitution would also work great on top of a salad or loaded in a baked sweet potato
  • Keep an eye on your keto bun if toasting from frozen because they are so light, they do not need long at all in the toaster!
  • I loved the spiciness of the crushed chillis in this sandwich, but if you’re not a spice fan, just leave this out!
  • As with any tuna sandwich, depending on the bread used, this sandwich is prone to a soggy bottom! If you’re not eating the sandwich straight away, I recommend you place a lettuce leaf either side of the filling to protect the bread.


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