8183

Spiced sole goujons with lemon mayo

  • serves 2
  • A little effort

Looking for an easy fish dinner? This healthy meal delivers a kick to your taste buds with a coating of cayenne pepper breadcrumbs

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Ingredients

  • fresh breadcrumbs 100g
  • cayenne pepper  1/2 tsp
  • lemon sole  4 skinless fillets, cut into 1cm-thick long strips
  • plain flour 50g
  • eggs 2, beaten
  • mayonnaise 3 tbsp
  • lemon a squeeze of juice to taste
  • salad leaves to serve 

Method

  • Step 1

    Mix 100g breadcrumbs with ½ tsp cayenne pepper. Cut 4 skinless fillets of lemon sole into 1cm-thick long strips. Season the fish then coat a few pieces at a time in a little flour, then in 2 beaten eggs and finally the breadcrumbs.

  • 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.

  • Step 3

    Mix a squeeze of lemon juice into 3 tbsp mayonnaise, season and serve with the goujons and some salad leaves.

Nutritional Information

  • Kcals 595
  • Fat 18.9g
  • Saturates 3.9g
  • Carbs 60.5g
  • Protein 49.6g
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