Goujons of Sole with Lemon and Mushy Peas

Crispy breaded lemon sole strips served with traditional buttery marrowfat mushy peas and fresh lemon wedges.

Estimated Nutrition

Per Serving Total
Calories 620.6 kcals 2482.4 kcals
Carbohydrates 57.1 grams 228.4 grams
Fat 28.1 grams 112.2 grams
Protein 34.7 grams 138.6 grams
Cook Time
125 mins
Produces
4 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

BakingIngredients
Dairy
3
piece
Egg
medium, beaten
35
g
Fruits
2
piece
Lemon
cut into wedges
GrainsCereals
125
g
Breadcrumbs
fine fresh
LegumesPulses
225
g
NutsSeeds
1
pinch
Salt
for seasoning
1
pinch
Black Pepper
freshly ground
OilsFats
1
l
Sunflower Oil
for deep-frying
Seafood
450
g
Sole
fillets, skinned, cut into 1cm strips

Steps

  • Slice the fish fillets diagonally into 1cm thick strips.
  • Mix the breadcrumbs with cayenne pepper and set aside.
  • Heat the oil in a deep fat fryer to 190°C.
  • Season the flour and coat the fish strips.
  • Dip the floured fish into the beaten egg and then into the breadcrumbs.
  • Fry the goujons in batches for one minute until golden and drain on kitchen paper.
  • Soak the dried peas in water with bicarbonate of soda for at least four hours.
  • Drain and rinse the peas, then place in a pan and cover with fresh water.
  • Bring to a boil then simmer for 90 to 120 minutes until soft.
  • Beat in the butter and seasoning into the mushy peas and serve with fish and lemon.