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James Duigan’s Blueprint for Health

James Duigan is a renowned personal trainer and body coach whose previous clients include high-profile stars such as Hugh Grant, Emilia Clarke, Lara Smith and Rosie Huntington-Whiteley. Now, he has expanded his philosophies into the Blueprint For Health.

James’s philosophy centres around the ‘Four Pillars’ of health: Mindset, Nutrition, Movement and Sleep. Neglecting one of these areas, much like a car with one flat tire, will affect the performance and effectiveness of any other area. Thus in order to achieve optimal fitness, each ‘pillar’ must be focused on as a collective effort to improve health and wellbeing.


This is the Bodyism take on a fish-finger sandwich for when you want some pure comfort food — your body will thank you for it.

serves 2

280 g/10 oz/4 packed cups fresh spinach
4 slices organic sourdough bread
2 handfuls of sliced iceberg lettuce
sweet potato fries, to serve
lemon wedges, to serve

for the tartare sauce

3 tbsp organic Greek yoghurt
½ tsp horseradish
1 heaped tbsp chopped fresh chives
salt and ground black pepper, to season

for the smashed avocado

1 avocado
juice of half a lemon
pinch of chilli flakes
salt and ground black pepper, to season

for the fish fingers

100 g/3½ oz/¾ cup buckwheat flour
100 g/3½ oz/¾ cup brown rice flour
100 g/3½ oz/1 cup ground almonds
1 tsp garlic powder
1 tsp dried parsley
1 lemon, zest only
salt and ground black pepper, to season
3 organic, free-range eggs
200 g/7 oz organic (or locally sourced), skinless haddock loin (or any other line-caught white fish)
2 tsp rapeseed oil or olive oil

  1. Heat the grill/broiler to medium temperature.
  2. Mix the tartare sauce ingredients together and leave in the fridge while you make everything else.
  3. Make the smashed avocado by mashing the avocado and adding the lemon juice, chilli flakes and salt and pepper. Mix well.
  4. For the fish fingers, mix the buckwheat flour, rice flour, almonds, garlic powder, parsley, lemon zest, salt and pepper in a bowl and mix well.
  5. In a separate bowl, crack the eggs and whisk.
  6. Slice the haddock into 4 chunky fingers.
  7. Dip one piece of fish at a time into the egg and then the flour mix. To make them extra crunchy, repeat this step.
  8. Put a frying pan/skillet over a medium heat and add a splash of oil. When the pan is hot, add the fingers (you might need to do this in batches) and fry for approximately 3 minutes each side, or until they are cooked through, golden and crispy. Remove to a double layer of paper towels to drain while you fry the next batch (add more oil if needed).
  9. Grill/broil the bread while the fish is cooking.
  10. Spread the smashed avocado on 2 slices of the toasted bread. Put a handful of iceberg lettuce on top of each, followed by two fish fingers. Finish each sandwich with the remaining toast, spread with the tartare sauce. Serve on a plate with sweet potato fries and lemon wedges.

Recipe taken from James Duigan’s Blueprint for Health (Pavilion, £14.99), available now.