Name: Sole goujons with vegetable chips
Prep time: 20 minutes
Cook time: 25-30 minutes
Yield: 2
Ingredients: 2 medium potatoes (approx. 200g each), 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

Try this as a tasty alternative to chips. The polenta gives this a really tasty, crunchy topping, which is much healthier than batter.

Serves

Prep

20 minutes

Cook

25-30 minutes

Each 483g serving contains (excludes serving suggestion)

KCal

505

Carbs

65.5g

Fibre

9.5g

Protein

35.7g

Fat

8.8g

Saturates

1.7g

Sugars

10.4g

Salt

0.67g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

2 medium potatoes (approx. 200g each), 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

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Method

Step 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.

Step 2

Drain and place in a roasting dish and drizzle over half the oil.

Step 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.

Step 4

Dip the sole pieces into the beaten egg and then dip into the polenta mixture to coat.

Step 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.

Step 6

Serve with the vegetable chips and a fresh green salad.

Recipe 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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Sole goujons with vegetable chips

Ingredients