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
Scale
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
