Goujons of Sole Recipe

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Ingredients:

Serving

400 -500 g fillets of sole, boneless ( choose to buy the tail end where there are less bones)
120 g plain flour
3 eggs, beaten
1 tsp salt
1 tsp pepper
2 loaves day old white bread
1 cup corn oil

Directions:

For the fish-.
Cut fillet into 4-inch strips about 1/2 inch thick.
When cutting, cut down not across or else the fish tends to break.
Season the flour with salt and pepper.
Pass the fish through the flour.
For the breadcrumbs-.
Decrust the old loaves and cut into chunks.
Throw into the blender to get a nice, dry, fine breadcrumbs.
Should make about 5 cups.
Place in a bowl.
Frying-.
Pour in corn oil and heat until oil is still.
Dip the fish strips into the beaten egg and roll in breadcrumbs.
Deep fry at moderate heat till golden brown, about 5 to 6 minutes.
Drain well and place on absorbent paper towels.
Serving-.
Place fish strips on dish paper.
Serve with lemon wedges and 3 sauces: mayonnaise, thousand island dressing and tartar sauce.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	992.42 Kcal (4155 kJ)
Calories from fat	589.21 Kcal
		% Daily Value*
Total Fat	65.47g	101%
Cholesterol	173.39mg	58%
Sodium	1920.35mg	80%
Potassium	270.5mg	6%
Total Carbs	69.6g	23%
Sugars	0.01g	0%
Dietary Fiber	2.24g	9%
Protein	31.25g	62%
Iron	1.9mg	11%
Calcium	101.1mg	10%

Amount Per 100 g
Calories	280.68 Kcal (1175 kJ)
Calories from fat	166.64 Kcal
		% Daily Value*
Total Fat	18.52g	101%
Cholesterol	49.04mg	58%
Sodium	543.12mg	80%
Potassium	76.5mg	6%
Total Carbs	19.68g	23%
Sugars	0g	0%
Dietary Fiber	0.63g	9%
Protein	8.84g	62%
Iron	0.5mg	11%
Calcium	28.6mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

24.9

Points
27

PointsPlus

Good Points

saturated fat free,
sugar free

Bad Points

High in Sodium,
High in Total Fat

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