Fish Goujons with Potato Wedges and Mushy Peas
Any white fish will make good goujons, but try this with lemon sole if you can get hold of it. Lemon sole is in season from May until August and has a lovely delicate flavour. The fish goujons can be frozen uncooked for up to 6 months
- 1 kg potatoes organic, skin on cut into wedges
- 1 dash salt
- 1 dash black pepper organic, fairtrade, freshly ground
- 4 tbsp olive oil organic, fairtrade
- 800 g white fish fillets MSC certified, skinned, about 150g - 200g per person
- 50 g plain flour organic
- 1 eggs organic, beaten
- 50 g breadcrumbs organic
- 200 g peas organic
- 1 tbsp low fat creme fraiche organic
- 1 tsp fresh mint organic, chopped
- 1 lemons organic, fairtrade, cut into wedges to serve
- Pre-heat the oven to 200°C/400°F/gas mark 6.
- Cover 2 baking trays with baking parchment or lightly grease them.
- Bring a large pan of lightly salted water to the boil and parboil the wedges for 8 minutes, then drain and lightly dry with kitchen towel or a clean tea towel.
- Put the wedges into a bowl and add a dash of salt and pepper. Pour over the olive oil and mix well until they are all coated.
- Transfer the wedges to a baking tray and lay in a single layer. Bake in the oven for about 30 minutes until crisp and golden.
- Cut the fish into strips. It doesn't matter how thin, but thicker ones will be healthier.
- Put the flour, beaten egg and breadcrumbs onto 3 separate plates in a line. Dust each piece of fish in the flour, then dip it in the beaten egg before rolling it in the breadcrumbs until completely covered.
- Lay the goujons out on the second baking tray in a single layer. Drizzle with a little olive oil and bake for 5 minutes. Turn them over and bake for another 5 minutes.
- Cook the peas in boiling water for 3 - 4 minutes then drain. Crush them with a potato masher or fork then stir in the creme fraiche and fresh mint.
- Serve the potato wedges, goujons and mushed peas together with a few lemon slices.
In a hurry or not all eating together? You can re-heat this dish. Alternatively, you can par boil the wedges and lay out on a baking tray and keep in the fridge until ready. The goujons can also be prepared in advance and kept in the fridge.
Calories: 699kcal | Carbohydrates: 67g | Protein: 48g | Fat: 27g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 120mg | Sodium: 245mg | Potassium: 1173mg | Fiber: 11g | Sugar: 7g | Vitamin A: 700IU | Vitamin C: 106.4mg | Calcium: 100mg | Iron: 3.6mg