Harissa fish goujons in lettuce cups

Harissa fish goujons in lettuce cups

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(1 ratings)

Prep: 20 mins Cook: 30 mins

Easy

Serves 4

An easy everyday supper that's low in calories and 2 of our 5-a-day? Sign us up! These crisp lettuce cups, seasoned goujons and tahini drizzle make a tasty meal that won't break the bank either

Nutrition and extra info

  • unbaked fish only

Nutrition: per serving

  • kcal429
  • fat17g
  • saturates3g
  • carbs32g
  • sugars16g
  • fibre9g
  • protein33g
  • salt1g
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Ingredients

  • 700g carrots, halved and cut into long batons
    Carrot

    Carrot

    ka-rot

    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 2 tsp cumin seeds
  • 1 ½ tbsp olive oil, plus extra for greasing
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 heaped tbsp harissa
    Harissa

    Harissa

    ha-riss-ah

    This hot, aromatic paste made from chilli and assorted other spices and herbs is spicy and…

  • 2 medium eggs, beaten
    Eggs

    Egg

    egg

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

  • 4 skinned lemon sole fillets (about 500g/ 1lb 2oz in total), cut into thick strips (about 4 strips per fillet), or other sustainable white fish
  • 85g fresh breadcrumbs, well seasoned
  • 1 heaped tbsp tahini
    Tahini

    Tahini

    ta-hee-nee

    Also known as tahina, this finely ground paste of husked and roasted sesame seeds is an…

  • juice 1 lemon
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 3-4 Baby Gem lettuces, leaves separated (you'll need about 16 leaves - large ones work best)
  • 4 spring onions, thinly sliced
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

Method

  1. Heat oven to 220C/200C fan/ gas 7. On a baking tray, toss the carrots with the cumin seeds, oil and seasoning. Bake for 30 mins until tender.

  2. Meanwhile, grease a non-stick baking tray. Stir the harissa into the beaten egg and season, then tip the fish strips into the mixture and stir to coat. Dip each strip into the breadcrumbs, then place on the prepared tray. Repeat until all the fish strips are coated. Bake on the top shelf of the oven for about 12 mins until golden brown. 

  3. Mix the tahini with some seasoning, then slowly add the lemon juice, stirring all the time. When you are happy with the flavour, gradually add 1-2 tbsp water to loosen the tahini to a drizzling consistency. Divide the lettuce leaves between four plates and place the fish goujons and roasted carrots inside, adding the spring onions and a drizzle of the tahini dressing to serve.

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