Goujons of Sole with Lemon

Crispy breaded fish strips deep-fried until golden, served with homemade tartare sauce, fresh lemon wedges, and a dressed green salad.

Fish Seafood Main Course High Protein Fried

Estimated Nutrition

Calories

424.1

kcal / serving

2544.5 kcal total

Carbs

14.8g

per serving

88.5 g total

Fat

32.1g

per serving

192.8 g total

Protein

19.2g

per serving

115.2 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

100

Mayonnaise

tbsp

Capers

chopped

Dairy

piece

Eggs

free-range and beaten

Fruits

piece

Lemon

cut into wedges

piece

Lemon

juice only

GrainsCereals

125

Breadcrumbs

fresh and fine

Plain Flour

NutsSeeds

0.5

tsp

Cayenne Pepper

tbsp

Parsley

flatleaf

piece

Salt

to taste

piece

Black Pepper

freshly ground, to taste

OilsFats

500

Sunflower Oil

for frying

tbsp

Olive Oil

Seafood

450

Sole Fillets

skinned and cut into 1cm strips

Vegetables

piece

Gherkins

chopped

bag

Mixed Salad Leaves

Method

Mix breadcrumbs with cayenne pepper and set aside.

Cut the sole fillets into diagonal strips approximately 1cm thick.

Heat the sunflower oil in a deep-fat fryer to 190°C.

Dredge fish in flour, dip in beaten egg, and coat thoroughly with breadcrumbs.

Fry goujons in small batches for one minute until golden and crisp.

Drain cooked goujons on kitchen paper.

Combine mayonnaise, capers, gherkins, and parsley, then season to taste for the tartare sauce.

Whisk lemon juice and olive oil together to dress the salad leaves.

Serve goujons with lemon wedges, tartare sauce, and the dressed salad.