Crispy oven-baked fish with lime mango salsa
Bring a bit of zing to dinner time with this vibrant dish of homemade fish goujons, served with a sweet and sour mango, lime and tomato salsa.
Calorie controlled cooking spray
60 g, panko
Egg, whole, raw
1 large, raw
400 g, cut into 24 goujons
1 medium, peeled, stone removed and diced
1 large, finely chopped
Lime Juice, Fresh
- Preheat the oven to 220°C, fan 200°C, gas mark 7. Mist a baking tray with cooking spray. On a large plate, combine the breadcrumbs and onion granules. In a shallow bowl, lightly beat the egg. Season the cod pieces.
- Dip the cod one piece at a time into the egg, letting any excess drip off, then toss in the crumbs. Transfer the cod goujons to the tray and mist well with cooking spray. Bake for 4 minutes, then turn them over and cook for another 4 minutes until crisp and golden.
- Meanwhile, in a medium bowl, combine the mango, tomato, coriander and lime juice. Season to taste.
- Divide the spinach between plates. Top with the goujons and serve with the salsa.
You can use any firm white fish fillet in this recipe – try haddock or sustainable pollock instead.