Sole Goujons with Mango & Lime Dip
Coat white fish fillet strips in breadcrumbs and bake for a delicious make-ahead canapé, perfect for parties and entertaining.
Ingredients
- 4 skinless sole or plaice fillets, each about 85g
- 50g plain flour
- 2 large eggs
- 200g panko or coarse dried breadcrumbs
- 4 tsp medium curry powder
- ½ tsp fine sea salt
- spray oil
For the mango & lime dip
- 100g half-fat crème fraîche
- 4 tbsp mayonnaise
- 2 tbsp mango chutney
- finely grated zest 1 lime
- juice 1 lime
- small pack coriander leaves only, finely chopped
Instructions
- Put the fish on a board and cut each fillet on the diagonal into about 12 slivers. You should end up with around 48 finger-sized pieces of fish. Put the flour in a bowl and season.
- Beat the eggs in a medium bowl. Sprinkle half the breadcrumbs into a large bowl and stir in half the curry powder. Toss the fish pieces with the seasoned flour, then take one at a time and dip into the beaten egg, then coat in breadcrumbs evenly.
- Put on a tray lined with baking parchment while the rest are prepared, adding the reserved breadcrumbs and remaining curry powder to the large bowl after coating roughly half the fish pieces. Spray all the fish generously with oil and season again. Can be covered with cling film at this stage and kept in the fridge for up to 8 hrs before baking (or to freeze, see tips below, left.
- Heat oven to 220C/200C fan/gas 7. Bake the goujons for 8-10 mins until golden and crisp. To make the dipping sauce, mix all the ingredients in a bowl, then soon into a serving dish or dishes.
Notes
TO FREEZE
- Follow the method up until the end of step 3. Open freeze the goujons until solid. Transfer to a freezer-proof container, interleaving with baking parchment. Cover and freeze or up to 1 month. Freeze the sauce in a small freezer-proof container. To serve, thaw the dip overnight in the fridge and stir well before serving. Cook the goujons from frozen as above for 10-12 mins.
Nutrition
Calories: 174kcalCarbohydrates: 18gProtein: 9gFat: 7gSaturated Fat: 2gSodium: 0.8mgFiber: 1gSugar: 3g
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