Jamie Oliver

Baked sole goujons

Baked sole goujons

Serves 4
Cooks In25 minutes
DifficultySuper easy
Nutrition per serving
  • Calories
    218
    11%
  • Fat
    6.8g
    10%
  • Saturates
    1.3g
    7%
  • Protein
    25.3g
    56%
  • Carbs
    15.2g
    6%
  • Sugars
    0.5g
    1%
  • Salt
    0.5g
    8%
  • Fibre
    0.6g
    -

Of an adult's reference intake

Jamie Magazine
Recipe From

Jamie Magazine

By Kate McCullough

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Ingredients

  • olive oil
  • 450 g lemon sole fillets , skinned, from sustainable sources
  • 50 g plain flour
  • 2 large free-range eggs
  • 1 tablespoons sweet smoked paprika
  • 2 large handfuls breadcrumbs
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Method

  1. Preheat the oven to 220ºC/gas 7, then lightly oil a baking tray.
  2. Cut the fish into finger-width strips. Season the flour and place it on a plate. Crack the eggs into a shallow bowl, and lightly beat. Mix the paprika with the breadcrumbs on another plate.
  3. Coat the fish goujons with the seasoned flour, dipping them in the eggs, then coating with the breadcrumbs.
  4. Place them on the oiled tray and bake for 10 to 15 minutes, until golden. Serve with tartare sauce, aïoli or ketchup.

Tip

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Nutrition per serving
  • Calories
    218
    11%
  • Fat
    6.8g
    10%
  • Saturates
    1.3g
    7%
  • Protein
    25.3g
    56%
  • Carbs
    15.2g
    6%
  • Sugars
    0.5g
    1%
  • Salt
    0.5g
    8%
  • Fibre
    0.6g
    -

Of an adult's reference intake


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