Lemon Sole Goujons with Mushy Peas and Sweet Potato Chips

Healthy fish and chips alternative featuring breaded lemon sole, crispy sweet potato wedges, and minted mushy peas.

Estimated Nutrition

Per Serving Total
Calories 546.1 kcals 2184.4 kcals
Carbohydrates 43.6 grams 174.4 grams
Fat 28.1 grams 112.4 grams
Protein 29.7 grams 118.8 grams
Cook Time
30 mins
Produces
4 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

CondimentsSauces
0.5
tsp
3
tbsp
Mayonnaise
ready-made
Dairy
2
piece
Eggs
free-range, beaten
Fruits
0.5
piece
Lemon
zest only
1
unit
Lemon Juice
squeeze to taste
GrainsCereals
100
g
NutsSeeds
1
unit
Salt
to taste
1
unit
Black Pepper
freshly ground, to taste
1
tsp
Mint
chopped fresh leaves
OilsFats
30
ml
Olive Oil
for sweet potatoes
60
ml
Olive Oil
for frying goujons
Seafood
4
piece
Lemon Sole
skin removed, cut into 1cm strips
Vegetables
2
piece
Sweet Potato
skin on, cut into wedges
200
g

Steps

  • Preheat the oven to 200°C.
  • Drizzle oil over sweet potato wedges in a roasting tin and bake for 25 to 30 minutes until golden.
  • Prepare three plates with flour, beaten eggs, and a mixture of breadcrumbs, cayenne pepper, and lemon zest.
  • Season fish strips and coat each piece in flour, then egg, and finally the breadcrumb mixture.
  • Fry fish in hot oil for 2 to 3 minutes per side until golden and drain on kitchen paper.
  • Boil peas for 3 to 4 minutes until tender, then drain and crush with a masher.
  • Stir crème fraîche and mint into the crushed peas and season to taste.
  • Mix lemon juice into mayonnaise and season with salt and pepper.
  • Serve goujons with a dollop of lemon mayonnaise, sweet potato wedges, and mushy peas.