Sole goujons with mango & lime dip

Sole goujons with mango & lime dip

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(2 ratings)

Prep: 30 mins Cook: 10 mins

Easy

Serves 12
Coat strips of white fish fillets with breadcrumbs, then bake for a delicious make-ahead canapé, perfect for entertaining or a party buffet

Nutrition and extra info

  • Freezable

Nutrition: per serving

  • kcal174
  • fat7g
  • saturates2g
  • carbs18g
  • sugars3g
  • fibre1g
  • protein9g
  • salt0.8g
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Ingredients

  • 4 skinless sole or plaice fillets, each about 85g
  • 50g plain flour
  • 2 large eggs
    Eggs

    Egg

    egg

    The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

  • 200g panko or coarse dried breadcrumbs
  • 4 tsp medium curry powder
  • ½ tsp fine sea salt
  • spray oil

For the mango & lime dip

  • 100g half-fat crème fraîche
  • 4 tbsp mayonnaise
  • 2 tbsp mango chutney
  • finely grated zest 1 lime
    Lime

    Lime

    ly-m

    The same shape, but smaller than…

  • juice 1 lime
    Lime

    Lime

    ly-m

    The same shape, but smaller than…

  • small pack coriander, leaves only, finely chopped

Method

  1. Put the fish on a board and cut each fillet on the diagonal into about 12 slivers. You should end up with around 48 finger-sized pieces of fish. Put the flour in a bowl and season.

  2. Beat the eggs in a medium bowl. Sprinkle half the breadcrumbs into a large bowl and stir in half the curry powder. Toss the fish pieces with the seasoned flour, then take one at a time and dip into the beaten egg, then coat in breadcrumbs evenly.

  3. Put on a tray lined with baking parchment while the rest are prepared, adding the reserved breadcrumbs and remaining curry powder to the large bowl after coating roughly half the fish pieces. Spray all the fish generously with oil and season again. Can be covered with cling film at this stage and kept in the fridge for up to 8 hrs before baking (or to freeze, see tips below, left.

  4. Heat oven to 220C/200C fan/gas 7. Bake the goujons for 8-10 mins until golden and crisp. To make the dipping sauce, mix all the ingredients in a bowl, then soon into a serving dish or dishes.

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Comments, questions and tips

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broadhaven
13th Apr, 2016
5.05
Sorry forgot to rate it
broadhaven
13th Apr, 2016
5.05
This was really delicious. I made it for two with 2 pieces of plaice. I forgot the curry powder and was still tasty. The dip was certainly worth making. Can definitely recommend it to GF users.
jen e
2nd Jan, 2015
A big hit at my new year gathering. I used tilapia and it was yummy with the dip.
gervais
24th Nov, 2014
5.05
I live in Australia so had to use a different fish but they were so easy to make and cooked beautifully, lovely crunchy coating and perfect fish in the middle. Will make the dip when I serve the rest to guest over Christmas.
lucyek
23rd Dec, 2016
Could I do this with salmon fillets?
goodfoodteam's picture
goodfoodteam
24th Dec, 2016
We haven't tested these with salmon but we don't see why not! Let us know how you get on.
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