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Baked Sole Goujons
Ingredients
olive oil
olive oil
450g
lemon sole fillets, skinned, from sustainable sources
50g
plain flour
2 large
free-range eggs
1 tablespoons
sweet smoked paprika
2 large handfuls
breadcrumbs
Instructions
STEP 1
Preheat the oven to 220ºC/gas 7, then lightly oil a baking tray.,
STEP 2
Cut the fish into finger-width strips. Season the flour and place it on a plate.,
STEP 3
Crack the eggs into a shallow bowl, and lightly beat. Mix the paprika with the breadcrumbs on another plate.,
STEP 4
Coat the fish goujons with the seasoned flour, dipping them in the eggs, then coating with the breadcrumbs.,
STEP 5
Place them on the oiled tray and bake for 10 to 15 minutes, until golden. Serve with tartare sauce, aïoli or ketchup.
Nutrition Facts
(per serving)
Calories:
495 calories
Servings:
2 servings
Carbohydrates:
34 g
Fat:
27 g
Fiber:
1 g
Protein:
32 g
Sugar:
0 g
Meal Effort
Preparation:
24 minutes
Cook:
13 minutes
Total:
37 minutes