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, fillets, cut into strips
Salt
1 pinch, and black pepper, freshly ground
Egg white, raw
1 g
Polenta, Dry
75 g
0% fat natural Greek yogurt
100 g
Medium fat soft cheese
50 g, with garlic
Lemon
1 teaspoon(s), zest, finely grated
Parsley, fresh
1 tablespoon(s), chopped
Capers, in Brine
2 teaspoon(s), drained
Lemon
1 slice(s), wedges, to serve
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.
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