Baked sole goujons
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Serves 4
Cooks In25 minutes
DifficultySuper easy
Nutrition per serving
Calories 218 11%
Fat 6.8g 10%
Saturates 1.3g 7%
Sugars 0.5g 1%
Salt 0.5g 8%
Protein 25.3g 51%
Carbs 15.2g 6%
Fibre 0.6g -
Of an adult's reference intake
Ingredients
- olive oil
- 450 g lemon sole fillets , skinned, from sustainable sources
- 50 g plain flour
- 2 large free-range eggs
- 1 tablespoons sweet smoked paprika
- 2 large handfuls breadcrumbs
Recipe From
Jamie Magazine
By Kate McCullough
Method
- Preheat the oven to 220ºC/gas 7, then lightly oil a baking tray.
- Cut the fish into finger-width strips. Season the flour and place it on a plate. Crack the eggs into a shallow bowl, and lightly beat. Mix the paprika with the breadcrumbs on another plate.
- Coat the fish goujons with the seasoned flour, dipping them in the eggs, then coating with the breadcrumbs.
- Place them on the oiled tray and bake for 10 to 15 minutes, until golden. Serve with tartare sauce, aïoli or ketchup.