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
57.2g
Fibre
7.5g
Protein
35.0g
Fat
8.5g
Saturates
1.60g
Sugars
7.6g
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
Method
- 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.
- Drain and place in a roasting dish and drizzle over half the oil.
- 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.
- Dip the sole pieces into the beaten egg and then dip into the polenta mixture to coat.
- 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.
- 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.
Sole goujons with vegetable chips
Diabetes UK
