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Photo of Lemon Sole Goujons by WW

Lemon Sole Goujons

3
Points® value
Total Time
25 min
Prep
10 min
Cook
15 min
Serves
4
Difficulty
Easy
These tasty goujons are baked in the oven – rather than fried and the polenta coating gives them a lovely golden colour.

Ingredients

Calorie controlled cooking spray

5 spray(s)

Lemon Sole, raw

500 g, fillets, cut into strips

Salt

1 pinch, and black pepper, freshly ground

Egg white, raw

1 g

Polenta, Dry

75 g

0% fat natural Greek yogurt

100 g

Medium fat soft cheese

50 g, with garlic

Lemon

1 teaspoon(s), zest, finely grated

Parsley, fresh

1 tablespoon(s), chopped

Capers, in Brine

2 teaspoon(s), drained

Lemon

1 slice(s), wedges, to serve

Instructions

  1. Preheat the oven to Gas Mark 6/200°C/400°F. Spray 2 baking sheets with low fat cooking spray.
  2. Season the strips of fish with salt and pepper. In a shallow bowl, whisk the egg white with 2 tablespoons cold water for just a few seconds until foamy. Sprinkle the polenta onto a large plate.
  3. Tip the fish strips into the egg white, tossing them to coat. One at a time, roll each fish strip into the polenta to coat it then lay on a baking sheet. When all the strips are coated, transfer to the oven to bake for 12-15 minutes, or until golden and crunchy.
  4. Whilst cooking, make the lemon tartar sauce by mixing together the yogurt with the soft cheese, lemon zest, parsley and capers. Serve with the fish, garnished with lemon wedges.

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