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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.
Try this recipe with megrim. It's another flat fish from the turbot family.
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.
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.
B1, B12, niacin, selenium * E, iron * B6, calcium, copper, potassium, zinc