Spiced sole goujons with lemon mayo
Serves 2
Easy
Total time:
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
Skip to ingredients
- 100g fresh breadcrumbs
- ½ tsp cayenne pepper
- 4 skinless fillets lemon solecut into 1cm-thick long strips
- 50g plain flour
- 2 eggsbeaten
- 3 tbsp mayonnaise
- a squeeze of juice to taste lemon
- to serve salad leaves
Nutrition: per serving
- kcal595
- fat18.9g
- saturates3.9g
- carbs60.5g
- protein49.6g
Method
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.
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 the lemon juice into the mayonnaise, season and serve with the goujons and some salad leaves.