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- Spiced sole goujons with lemon mayo
Spiced sole goujons with lemon mayo
Published: December 19, 2014 at 2:27 PM
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Serves 2
Easy
Total time: 30 mins
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The best and easiest recipe for sole. Zesty lemon mayo and a pinch of cayenne for an extra kick to the fish. Serve with salad to boost the health benefits
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Ingredients
Nutrition
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100g fresh breadcrumbs
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½ tsp cayenne pepper
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4 skinless fillets lemon sole
cut into 1cm-thick long strips
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50g plain flour
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2 eggs
beaten
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3 tbsp mayonnaise
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a squeeze of juice to taste lemon
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to serve salad leaves
Nutrition: per serving
- kcal595
- fat18.9g
- saturates3.9g
- carbs60.5g
- protein49.6g
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Method
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step 1
Mix the breadcrumbs with the cayenne pepper. Season the fish then coat a few pieces at a time in the flour, then the beaten egg and finally the breadcrumbs.
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step 2
Lightly oil a non-stick baking tray. Spread the goujons out on the tray and grill for 2-3 minutes each side, until crisp, golden and cooked through.
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step 3
Mix the lemon juice into the mayonnaise, season and serve with the goujons and some salad leaves.
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