https://www.lifestylefood.com.au/recipes/26175/sole-goujons

LifestyleFOOD.com.au

Sole goujons are French fish fingers, best served with tartare sauce and chips, of course!

Ingredients

  • 450g Dover sole or lemon sole fillets, skinned

  • 125g fresh fine breadcrumbs

  • ½ teaspoon cayenne pepper

  • sunflower oil, for deep-frying

  • 50g plain flour

  • 3 eggs, beaten

  • sea salt and freshly ground black pepper

  • lemon wedges, to serve

  • For the tartare sauce

  • 100g mayonnaise

  • 2 tablespoons chopped capers

  • 4 chopped gherkins

  • 1 tablespoon chopped flat-leaf parsley

Method

  • 1.

    To make the tartare sauce, combine all the ingredients in a small bowl and season. Set aside.

  • 2.

    For the goujons, heat the oil in a deep-fat fryer to 190°C/375°F or in a deep heavy-based saucepan until a breadcrumb sizzles and turns brown when dropped into it (note: hot oil can be dangerous; do not leave unattended).

  • 3.

    Cut the sole fillets on the diagonal into strips about 2cm thick.

  • 4.

    Mix the breadcrumbs with the cayenne pepper on a plate, put the flour on a separate plate and the beaten eggs in a bowl.

  • 5.

    Working in batches, coat a few of the fish strips in flour, then the beaten egg and finally the breadcrumbs.

  • 6.

    Carefully place into the hot oil and cook for about 1 minute until crisp and golden brown, then drain on kitchen paper. Repeat until all the goujons are cooked.

  • 7.

    Pile the goujons in a dish or on plates and serve with lemon wedges and tartare sauce.

Nutritional information

Nutritional analysis per serving (2 servings)

  • Energy 1032kj
  • Fat Total 61g
  • Saturated Fat 10g
  • Protein 48g
  • Carbohydrate 70g
  • Sugar 6g
  • Sodium 3498mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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