Lemon Sole Goujons
Calorie controlled cooking spray
Lemon Sole, raw
500 g, fillets, cut into strips
1 pinch, and black pepper, freshly ground
Egg white(s), raw
0% fat natural Greek yogurt
Medium fat soft cheese
50 g, with garlic
1 teaspoons, zest, finely grated
1 tablespoons, chopped
Capers, in Brine
2 teaspoons, drained
1 slice(s), wedges, to serve
- Preheat the oven to Gas Mark 6/200°C/400°F. Spray 2 baking sheets with low fat cooking spray.
- Season the strips of fish with salt and pepper. In a shallow bowl, whisk the egg white with 2 tablespoons cold water for just a few seconds until foamy. Sprinkle the polenta onto a large plate.
- Tip the fish strips into the egg white, tossing them to coat. One at a time, roll each fish strip into the polenta to coat it then lay on a baking sheet. When all the strips are coated, transfer to the oven to bake for 12-15 minutes, or until golden and crunchy.
- Whilst cooking, make the lemon tartar sauce by mixing together the yogurt with the soft cheese, lemon zest, parsley and capers. Serve with the fish, garnished with lemon wedges.