Sole Goujons with Mango & Lime Dip Recipe
Introduction
These sole goujons offer a crispy, flavorful twist on a classic fish dish, perfectly complemented by a refreshing mango and lime dip. Ideal for a quick lunch or a light dinner, they are simple to prepare and sure to impress.
Ingredients
- 4 skinless sole or plaice fillets, each about 85g
- 50g plain flour
- 2 large eggs
- 200g panko or coarse dried breadcrumbs
- 4 tsp medium curry powder
- ½ tsp fine sea salt
- spray oil
- 100g half-fat crème fraîche
- 4 tbsp mayonnaise
- 2 tbsp mango chutney
- finely grated zest of 1 lime
- juice of 1 lime
- small pack coriander, leaves only, finely chopped
Instructions
- Step 1: Place the fish fillets on a board and cut each diagonally into about 12 slivers, resulting in around 48 finger-sized pieces.
- Step 2: Put the flour in a bowl and season with salt. Beat the eggs in a separate medium bowl. In a large bowl, sprinkle half the breadcrumbs and stir in half the curry powder.
- Step 3: Toss the fish pieces with the seasoned flour. One at a time, dip them into the beaten eggs, then coat evenly in the breadcrumb mixture. Transfer to a tray lined with baking parchment.
- Step 4: After coating roughly half the fish, add the reserved breadcrumbs and remaining curry powder to the large bowl and coat the rest of the pieces. Spray all the fish pieces generously with oil and season again.
- Step 5: You may cover the tray with cling film and keep it in the fridge for up to 8 hours before baking, or follow the freezing tips below.
- Step 6: Preheat the oven to 220°C (200°C fan, gas mark 7). Bake the goujons for 8–10 minutes until golden and crisp.
- Step 7: To make the dipping sauce, mix the crème fraîche, mayonnaise, mango chutney, lime zest, lime juice, and chopped coriander in a bowl. Spoon into a serving dish and serve alongside the warm goujons.
Tips & Variations
- To freeze: Prepare the goujons up to the end of coating (step 3), then open-freeze them on a tray until solid. Transfer to a freezer-proof container, layering with baking parchment, and freeze for up to 1 month. Freeze the mango & lime dip separately. Thaw the dip in the fridge overnight and stir before serving. Cook the goujons from frozen for 10–12 minutes in the oven.
Storage
Store any leftover cooked goujons in an airtight container in the fridge for up to 2 days. Reheat them in a hot oven for a few minutes to maintain crispness. Keep the mango and lime dip refrigerated and consume within 2 days.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use other types of fish for this recipe?
Yes, white flaky fish like cod, haddock, or pollock can be used as a substitute for sole or plaice. Just ensure the fillets are skinless and cut into similar-sized pieces.
Is panko necessary for the breadcrumbs?
Panko breadcrumbs are preferred for their light, crispy texture, but you can use coarse dried breadcrumbs if panko is not available. Regular fine breadcrumbs may result in a denser coating.
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Sole Goujons with Mango & Lime Dip Recipe
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Low Fat
Description
These crispy sole goujons are coated with a flavorful curry-spiced breadcrumb crust and baked to golden perfection. Served with a refreshing mango and lime dip, they make a perfect light meal or appetizer that’s easy to prepare and full of vibrant flavors.
Ingredients
For the Fish Goujons
- 4 skinless sole or plaice fillets, each about 85g
- 50g plain flour
- 2 large eggs
- 200g panko or coarse dried breadcrumbs
- 4 tsp medium curry powder
- ½ tsp fine sea salt
- spray oil
For the Mango & Lime Dip
- 100g half-fat crème fraîche
- 4 tbsp mayonnaise
- 2 tbsp mango chutney
- finely grated zest of 1 lime
- juice of 1 lime
- small pack coriander, leaves only, finely chopped
Instructions
- Prepare the fish: Place the sole or plaice fillets on a chopping board and cut each fillet diagonally into approximately 12 slivers, resulting in around 48 finger-sized pieces of fish suitable for goujons.
- Set up the coating stations: Season the plain flour with fine sea salt in a bowl. Beat the eggs in a separate medium-sized bowl. In a large bowl, mix half of the panko breadcrumbs with half the curry powder; reserve the other half of the breadcrumbs and curry powder for later.
- Coat the fish pieces: Toss the fish pieces with the seasoned flour. Then, dredge each piece through the beaten egg, and coat thoroughly with the curry-spiced breadcrumbs mixture. Arrange coated pieces on a baking tray lined with baking parchment. After roughly half are coated, add the remaining breadcrumbs and curry powder to the large bowl and continue coating the rest of the fish pieces.
- Prepare for baking: Spray all the coated fish goujons generously with spray oil and season again lightly with salt. Optionally, cover with cling film and refrigerate for up to 8 hours, or freeze as per stored instructions.
- Bake the goujons: Preheat the oven to 220°C (200°C fan)/gas mark 7. Bake the fish goujons on the lined tray for 8-10 minutes or until they are golden brown and crisp.
- Make the mango & lime dip: In a bowl, combine half-fat crème fraîche, mayonnaise, mango chutney, lime zest, lime juice, and finely chopped coriander. Mix well until smooth and transfer to serving dishes.
- Serve: Serve the hot, crispy sole goujons alongside the fresh mango and lime dip for dipping.
Notes
- To freeze: Prepare the goujons up to after coating and placing on the tray (step 3). Freeze on the tray until solid, then transfer to a freezer-proof container with baking parchment layered between batches. Freeze the dip separately in a small container. Thaw product overnight in the fridge before cooking and serving.
- Cooking from frozen: Bake the frozen goujons for 10-12 minutes at the recommended temperature until golden and hot.
- You can use plaice as an alternative to sole if preferred.
- Using half-fat crème fraîche helps reduce fat content while keeping the dip creamy.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Baking
- Cuisine: British
Keywords: sole goujons, baked fish fingers, mango lime dip, healthy fish recipe, curry spiced fish goujons, easy fish dinner
