Sole goujons with tartare dip

30saves
30min


3 people made this

About this recipe: These strips of lemon sole are coated in breadcrumbs and baked until golden and crisp on the outside and deliciously tender in the middle. They're served with a tangy tartare dip – the perfect accompaniment for any simply cooked fish dish. New potatoes and a baby plum tomato and basil salad are ideal side dishes.

Norma MacMillan

Ingredients
Serves: 4 

  • 450 g (1 lb) lemon sole or plaice fillets, skinned
  • 3 tbsp plain flour
  • 1 large egg, beaten
  • 75 g (2½ oz) fine fresh white breadcrumbs
  • 2 tbsp sesame seeds
  • 1 tbsp extra virgin olive oil
  • salt and pepper
  • Tartare dip
  • 3 tbsp crème fraîche
  • 3 tbsp mayonnaise
  • 1 tsp Dijon mustard
  • 4 midget gherkins, finely chopped
  • 1 tbsp bottled capers, drained and chopped
  • 2 tbsp chopped parsley
  • 1 tbsp lemon juice

Method
Prep:20min  ›  Cook:10min  ›  Ready in:30min 

  1. Preheat the oven to 220°C (425°F, gas mark 7). Using scissors or a sharp knife, cut the fish fillets across into strips about 6 × 2 cm ( 1/2 × 3/4 in).
  2. Season the flour and spread on a plate. Put the egg on another plate, and mix the breadcrumbs with the sesame seeds on a third plate. Toss the fish strips in the seasoned flour, shaking off any excess, then dip each strip into the egg and, finally, coat all over with the crumbs.
  3. Brush a large non-stick baking sheet with the olive oil and lay the fish strips on the sheet in one layer. Bake for 5 minutes. Turn the strips over and bake for a further 5 minutes or until the goujons are crisp and pale golden.
  4. Meanwhile, make the tartare dip. Stir all the ingredients together and spoon into 4 small bowls. Serve the goujons with the tartare dip.

Alternatives to plaice:

Try this recipe with megrim. It's another flat fish from the turbot family.

Some more ideas

For home-made fish fingers, cut 550 g (1¼ lb ) thick cod loin (skinless, boneless cod) into 12 strips that are 2.5 cm (1 in) thick and about 7.5 cm (3 in) long. Coat the strips with the seasoned flour, egg and crumbs and arrange on an oiled baking sheet in one layer. Drizzle a little olive oil over each strip and bake for 10–15 minutes or until golden and the fish flakes easily. Serve with the tartare dip. * Make a watercress dip. Blend together 150 g (5½ oz) Greek-style yogurt, 2 tbsp mayonnaise, 45 g (1½ oz) chopped watercress, a large pinch of cayenne pepper and 1 tbsp lemon juice.

Plus points

Sole is a useful source of potassium, essential for the regulation of body fluids. Potassium cannot be stored in the body, so daily losses must be replaced by eating foods that provide this mineral. * Bread is a good source of starchy carbohydrate. At least half the calories in a healthy diet should come from starchy foods.

Each serving provides

B1, B12, niacin, selenium * E, iron * B6, calcium, copper, potassium, zinc

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