Lemon Sole Goujons
3
Points®
Total time: 25 min • Prep: 10 min • Cook: 15 min • Serves: 4 • Difficulty: Easy
These tasty goujons are baked in the oven – rather than fried and the polenta coating gives them a lovely golden colour.
Ingredients
Calorie controlled cooking spray
5 spray(s)
Lemon Sole, raw
500 g
Salt
1 pinch
Egg white, raw
1 g
Polenta, Dry
75 g
0% fat natural Greek yogurt
100 g
Medium fat soft cheese
50 g
Lemon
1 teaspoon(s)
Parsley, fresh
1 tablespoon(s)
Capers, in Brine
2 teaspoon(s)
Lemon
1 slice(s)
Instructions
1
Preheat the oven to Gas Mark 6/200°C/400°F. Spray 2 baking sheets with low fat cooking spray.
2
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.
3
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.
4
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.
People Also Like
Join the #1 doctor-recommended weight-loss programme*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programmes to patients.