Sole goujons with tartare dip

These strips of lemon sole in breadcrumbs are baked until crisp on the outside and tender in the middle. They’re served with a tangy tartare dip—perfect for any simply cooked fish dish. New potatoes and a baby plum tomato and basil salad are ideal side dishes.

Serves 4

Ingredients

  • 450 g (1 lb) lemon sole or plaice fillets, skinned
  • 3 tbsp plain flour
  • 1 large egg, beaten
  • 75 g (2 ½ oz) fine fresh white breadcrumbs
  • 2 tbsp sesame seeds
  • 1 tbsp extra virgin olive oil
  • salt and pepper

Tartare dip

  • 3 tbsp crème fraiche
  • 3 tbsp mayonnaise
  • 1 tsp Dijon mustard
  • 4 midget gherkins, finely chopped
  • 1 tbsp bottled capers, drained and chopped
  • 2 tbsp chopped parsley
  • 1 tbsp lemon juice

Preparation time: 20 minutes

Cooking time: 10 minutes

 

Method

1. Preheat the oven to 220C (425F, gas mark 7). Using scissors or a sharp knife, cut the fish fillets across into strips about 6 x 2 cm (2 ½ x ¾ in).

2. Season the flour and spread on a plate. Put the egg on another plate, and mix the breadcrumbs with the sesame seeds on a third plate. Toss the fish strips in the seasoned flour, shaking off any excess, then dip each strip into the egg and, finally, coat all over with the crumbs.

3. Brush a large non-stick baking sheet with olive oil and lay the fish strips on the sheet in one layer. Bake for 5 minutes. Turn strips over and bake for a further 5 minutes or until the goujons are a crisp and pale golden.

4. Meanwhile, make the tartare dip. Stir all the ingredients together and spoon into 4 small bowls. Serve the goujons with the tartare dip.

 

Some more ideas

  • For home-made fish fingers, cut 550 g (1 ¼ lb) thick code loin (skinless, boneless cod) into 12 strips that are 2.5 cm (1 in) thick and about 7.5 cm (3 in) long. Coat the strips with seasoned flour, egg and crumbs and arrange on an oiled baking sheet in one layer. Drizzle a little olive oil over each strip and bake for 10-15 minutes or until goldem and the fish flakes easily. Serve with tartare dip.
  • Make a watercress dip. Blend together 150 g (5 ½ oz) Greek-style yogurt, 2 tbsp mayonnaise, 45 g (1 ½ oz) chopped watercress, a large pinch of cayenne pepper and 1 tbsp lemon juice.

 

Top image source: Real Food Tesco