Sole goujons with vegetable chips
prep: 20 minutes
cook: 25-30 minutes
serving: 2
Nutrition Facts
each serving
KCal
505
Carbs
65.5g
fiber
9.5g
Protein
35.7g
Fat
8.8g
Saturates
1.7g
Sugars
10.4g
Salt
0.67g
Fruit/Veg Portion
2
Ingredients
all 11 types- 2 medium potatoes (approx. 200g each), cut into thick chips
- 1 sweet potato, peeled and cut into thick chips
- 1 parsnip, peeled and cut into thick chips
- 2 tsp olive oil
- 1 tbsp chopped parsley
- 50g polenta (cornmeal)
- 1 clove garlic, crushed
- grated zest 1 lime
- freshly ground black pepper
- 2 skinless lemon sole or plaice fillets, about 150g each, cut into thick strips
- 1 egg, beaten
Directions
6 steps in totalStep 1
Preheat the oven to 200ºC/gas 6. Place the potato, sweet potato and parsnip into a pan of boiling water and cook for 5 minutes.
Step 2
Drain and place in a roasting dish and drizzle over half the oil.
Step 3
Place in the oven and cook for 25–30 minutes until golden and tender. Mix together the parsley, polenta, garlic and lime zest in a reasonably flat bowl, and season with the black pepper.
Step 4
Dip the sole pieces into the beaten egg and then dip into the polenta mixture to coat.
Step 5
Heat the remaining oil in a non-stick frying pan, add the coated fish pieces and fry for 2 minutes on each side until golden and crisp.
Step 6
Serve with the vegetable chips and a fresh green salad.
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