By Ronronronni
Fish Goujons and Chips with Tartare Sauce
refuel meal
Updated at: Thu, 17 Aug 2023 13:43:48 GMT
Nutrition balance score
Great
Glycemic Index
62
Moderate
Glycemic Load
43
High
Nutrition per serving
Calories630.6 kcal (32%)
Total Fat19.1 g (27%)
Carbs68.4 g (26%)
Sugars15 g (17%)
Protein43.5 g (87%)
Sodium929.4 mg (46%)
Fiber6.7 g (24%)
% Daily Values based on a 2,000 calorie diet
Ingredients
1 servings
Instructions
Step 1
Step 1 Preheat the oven to 220°C.
Step 2
Bring a large pan of salted water to the boil add the potatoes and cook for around 7-8 minutes until they're just starting to soften.
Step 3
Drain then leave to steam dry for a couple of minutes.
Step 4
Transfer to a large bowl, add the semolina or polenta and toss to coat.
Step 5
Step 2 Lay the chips on a non-stick baking tray, add a little oil and bake in the oven for 20 minutes, turning occasionally.
Step 6
Step 3 Whilst the chips cook, coat the fish in the flour then dip in the beaten egg.
Step 7
Finally dip in the breadcrumbs, making sure the fish is evenly coated.
Step 8
Lay the fish goujons on the baking tray next to the chips, add the remaining oil then bake for 10 minutes until golden and cooked through
Step 9
Step 4 Meanwhile combine the mayonnaise, capers, gherkins and parsley in a small bowl.
Step 10
Serve the goujons with the chips, tartar sauce and a wedge of lemon.
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