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Baked sole goujons


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

  1. Preheat the oven to 220ºC/gas 7, then lightly oil a baking tray.
  2. 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.
  3. Coat the fish goujons with the seasoned flour, dipping them in the eggs, then coating with the breadcrumbs.
  4. Place them on the oiled tray and bake for 10 to 15 minutes, until golden. Serve with tartare sauce, aïoli or ketchup.

Watch the video: Baked Fish Recipe (October 2020).