Lemon Sole Goujons with Mushy Peas and Sweet Potato Chips

Healthy fish and chips alternative featuring breaded lemon sole, crispy sweet potato wedges, and minted mushy peas.

Healthy Dinner Fish Seafood Main Course

Estimated Nutrition

Calories

546.1

kcal / serving

2184.4 kcal total

Carbs

43.6g

per serving

174.4 g total

Fat

28.1g

per serving

112.4 g total

Protein

29.7g

per serving

118.8 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

0.5

tsp

Mint Sauce

tbsp

Mayonnaise

ready-made

Dairy

piece

Egg

free-range, beaten

tbsp

Crème Fraîche

Fruits

0.5

piece

Lemon

zest only

unit

Lemon Juice

squeeze to taste

GrainsCereals

Plain Flour

100

Breadcrumb

fresh

NutsSeeds

0.5

tsp

Cayenne Pepper

unit

Salt

to taste

unit

Black Pepper

freshly ground, to taste

tsp

Mint

chopped fresh leaves

OilsFats

Olive Oil

for sweet potatoes

Olive Oil

for frying goujons

Seafood

piece

Lemon Sole

skin removed, cut into 1cm strips

Vegetables

piece

Sweet Potato

skin on, cut into wedges

200

Pea

Method

Season fish strips and coat each piece in flour, then egg, and finally the breadcrumb mixture.

Serve goujons with a dollop of lemon mayonnaise, sweet potato wedges, and mushy peas.

Mix lemon juice into mayonnaise and season with salt and pepper.

Stir crème fraîche and mint into the crushed peas and season to taste.

Boil peas for 3 to 4 minutes until tender, then drain and crush with a masher.

Prepare three plates with flour, beaten eggs, and a mixture of breadcrumbs, cayenne pepper, and lemon zest.

Drizzle oil over sweet potato wedges in a roasting tin and bake for 25 to 30 minutes until golden.

Preheat the oven to 200°C.

Fry fish in hot oil for 2 to 3 minutes per side until golden and drain on kitchen paper.