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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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  • Preparation and cooking time
    • Total time
  • Easy
  • Serves 2

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

Nutrition:
NutrientUnit
kcal595
fat18.9g
saturates3.9g
carbs60.5g
protein49.6g
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Ingredients

  • 100g fresh breadcrumbs
  • ½ tsp cayenne pepper
  • 4 skinless fillets lemon sole, cut into 1cm-thick long strips
  • 50g plain flour
  • 2 eggs, beaten
  • 3 tbsp mayonnaise
  • a squeeze of juice to taste lemon
  • to serve salad leaves

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.

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