Little sole goujons with a quick lemon & caper sauce

Lemon Sole Goujons

Serves 4

  • 800 g potatoes, peeled and cut into chunks

  • sea salt

  • freshly ground black pepper

  • 400 g Dover sole fillets, from sustainable sources, ask your fishmonger, skinned

  • 1 free-range egg

  • 4 tablespoons plain flour

  • 80 ml milk

  • 40 g butter

  • 600 g spinach, washed and spun dry

  • 1 whole nutmeg

  • 1 bunch fresh flat-leaf parsley, leaves picked

  • 1 small handful baby capers

  • 1 lemon, to serve

Put the chopped potatoes in a pan, cover with cold water and add a good pinch of salt. Bring to the boil and cook for 15 minutes, or until cooked through and nice and soft for mashing.



While the potatoes are cooking, halve or slice the sole fillets into 3 long strips. Get 2 plates, crack the egg onto one and beat it with a fork. Put the plain flour and a good pinch of salt and pepper on the other plate. Gently dip each of the little fingers of sole into the beaten egg, then the flour, making sure they are completely coated in each. Dust off any excess flour and put the pieces to one side. Keep going until all the sole is well coated.



Warm up the milk in a small saucepan and, while you do that, drain the potatoes. Mash them and add the warmed milk, a teaspoon of the butter and a nice big pinch of salt and pepper. Cover the mash with a lid or some tin foil to keep it warm.



Melt 15g of the butter in a small frying pan on a low heat, then add the spinach, a pinch of salt and pepper, and a good grating of nutmeg. Let the spinach wilt down for a few minutes while you cook the sole.



Heat a large frying pan on a medium heat and add a little olive oil. Fry the sole pieces for a couple of minutes, until golden brown. Meanwhile, finely chop the parsley leaves. Turn the sole pieces over and add the remaining butter, the chopped parsley and the capers. As the sole pieces fry, the butter, capers and parsley will turn into a lovely sauce in the pan.



Serve the sole fillets on a pile of mash with the wilted spinach, some wedges of lemon to squeeze over and a spoonful of that lovely buttery caper and parsley sauce. Delicious!

Nutritional Information

Little sole goujons with a quick lemon & caper sauce

Served with mash and buttery nutmeg-spiked spinach

More Quick fixes recipes >
0 foodies cooked this
For a quick and easy fish supper, you can't beat these goujons – kids love 'em too
Serves 4
40m
Super easy
Print this recipe
Method

For a quick and easy fresh fish supper that's certain to be a big hit with the kids, you can't beat this lovely little dish. The fish is simply cooked in one pan and the sauce practically makes itself. I usually serve it with mash, but some chunky potato wedges or buttered new potatoes and a fresh green salad would be great, too.

Put the chopped potatoes in a pan, cover with cold water and add a good pinch of salt. Bring to the boil and cook for 15 minutes, or until cooked through and nice and soft for mashing.

While the potatoes are cooking, halve or slice the sole fillets into 3 long strips. Get 2 plates, crack the egg onto one and beat it with a fork. Put the plain flour and a good pinch of salt and pepper on the other plate. Gently dip each of the little fingers of sole into the beaten egg, then the flour, making sure they are completely coated in each. Dust off any excess flour and put the pieces to one side. Keep going until all the sole is well coated.

Warm up the milk in a small saucepan and, while you do that, drain the potatoes. Mash them and add the warmed milk, a teaspoon of the butter and a nice big pinch of salt and pepper. Cover the mash with a lid or some tin foil to keep it warm.

Melt 15g of the butter in a small frying pan on a low heat, then add the spinach, a pinch of salt and pepper, and a good grating of nutmeg. Let the spinach wilt down for a few minutes while you cook the sole.

Heat a large frying pan on a medium heat and add a little olive oil. Fry the sole pieces for a couple of minutes, until golden brown. Meanwhile, finely chop the parsley leaves. Turn the sole pieces over and add the remaining butter, the chopped parsley and the capers. As the sole pieces fry, the butter, capers and parsley will turn into a lovely sauce in the pan.

Serve the sole fillets on a pile of mash with the wilted spinach, some wedges of lemon to squeeze over and a spoonful of that lovely buttery caper and parsley sauce. Delicious!

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 470
    24%
  • Carbs 49.7g
    19%
  • Sugar 3.5g 4%
  • Fat 14.0g 20%
  • Saturates 6.5g 33%
  • Protein 31.6g 70%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

Show/hide comments

comments powered by Disqus

  • 800 g potatoes, peeled and cut into chunks

  • sea salt

  • freshly ground black pepper

  • 400 g Dover sole fillets, from sustainable sources, ask your fishmonger, skinned

  • 1 free-range egg

  • 4 tablespoons plain flour

  • 80 ml milk

  • 40 g butter

  • 600 g spinach, washed and spun dry

  • 1 whole nutmeg

  • 1 bunch fresh flat-leaf parsley, leaves picked

  • 1 small handful baby capers

  • 1 lemon, to serve