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Sole goujons with vegetable chips

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Try this as a tasty alternative to chips. The polenta gives this a really tasty, crunchy topping, which is much healthier than batter.
Serves
2
Prep
20 minutes
Cook
25-30 minutes
Each 303g serving contains (excludes serving suggestion)
KCal
460
Carbs
57.20g
Fibre
7.50g
Protein
35.00g
Fat
8.50g
Saturates
1.60g
Sugars
7.60g
Salt
0.60g
Portion Fruit & Veg
1
Ingredients
Ingredients
1 large potato, cut into thick chips
1 sweet potato, peeled and cut into thick chips
1 parsnip, peeled and cut into thick chips
2 tsp olive oil
1 tbsp chopped parsley
50g polenta (cornmeal)
1 clove garlic, crushed
grated zest 1 lime
freshly ground black pepper
2 skinless lemon sole or plaice fillets, about 150g each, cut into thick strips
1 egg, beaten
Method
  1. Preheat the oven to 200ºC/gas 6. Place the potato, sweet potato and parsnip into a pan of boiling water and cook for 5 minutes.
  2. Drain and place in a roasting dish and drizzle over half the oil.
  3. Place in the oven and cook for 25–30 minutes until golden and tender. Mix together the parsley, polenta, garlic and lime zest in a reasonably flat bowl, and season with the black pepper.
  4. Dip the sole pieces into the beaten egg and then dip into the polenta mixture to coat.
  5. Heat the remaining oil in a non-stick frying pan, add the coated fish pieces and fry for 2 minutes on each side until golden and crisp.
  6. Serve with the vegetable chips and a fresh green salad.
Chefs tips
  • You could use this coating on strips of cod, haddock, river cobbler or tilapia.
  • You can also make the recipe with strips of chicken or turkey.
  • Freezing instructions: Cook, then cool immediately and freeze on a baking sheet. Once frozen carefully bag in portions for use. Reheat thorughly until piping hot.
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