Sole Goujons with Mango & Lime Dip Recipe
Introduction
These sole goujons are a deliciously crispy and flavorful seafood treat, perfect for a light lunch or dinner. Paired with a refreshing mango and lime dip, they offer a vibrant twist on classic fish goujons that’s 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, finely chopped
Instructions
- Step 1: Place the fish fillets on a board and cut each diagonally into about 12 finger-sized slivers, yielding roughly 48 pieces in total. Put the flour in a bowl and season with the sea salt.
- Step 2: Beat the eggs in a medium bowl. In a large bowl, sprinkle half the breadcrumbs and stir in half the curry powder.
- Step 3: Toss the fish pieces in the seasoned flour, then dip each one into the beaten eggs, followed by an even coating of the breadcrumb mixture. Arrange the coated pieces on a baking tray lined with baking parchment.
- Step 4: Add the reserved breadcrumbs and remaining curry powder to the large bowl and coat the rest of the fish pieces. Place them on the tray as well. Spray all the fish generously with oil and season again. You can cover and refrigerate for up to 8 hours if needed.
- Step 5: Preheat the oven to 220C/200C fan/gas mark 7. Bake the goujons on the tray for 8-10 minutes, or until golden and crisp.
- Step 6: To make the mango and lime dipping sauce, combine the crème fraîche, mayonnaise, mango chutney, lime zest, lime juice, and chopped coriander in a bowl. Stir well and serve alongside the hot goujons.
Tips & Variations
- For extra crunch, use panko breadcrumbs and be sure to spray the goujons well with oil before baking.
- To freeze, prepare the goujons through step 3, freeze on a tray until solid, then transfer to a freezer-proof container with parchment between layers. Freeze sauce separately. Cook frozen goujons for 10-12 minutes directly from the freezer.
- Try swapping the coriander in the dip for fresh mint or parsley for a different flavor profile.
Storage
Store any leftover goujons in an airtight container in the fridge for up to 2 days. Reheat gently in the oven at 180C for 5-7 minutes to help retain their crispness. Keep the mango and lime dip refrigerated and consume within 2 days for best freshness.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use other types of fish for this recipe?
Yes, firm white fish like cod or haddock can be used as a substitute, but cooking times may vary slightly depending on thickness.
Is it possible to bake the goujons without oil spray?
While you can bake without oil spray, spraying oil helps achieve a crispier coating. Alternatively, you can lightly brush the goujons with oil for similar results.
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Sole Goujons with Mango & Lime Dip Recipe
- Total Time: 30 minutes
- Yield: Serves 4
- Diet: Low Fat
Description
Crispy sole goujons baked to golden perfection, paired with a refreshing and zesty mango and lime dipping sauce. This light and flavorful dish combines tender fish coated in a spiced panko breadcrumb crust with a creamy, tangy dip, making it a perfect appetizer or main course for seafood lovers.
Ingredients
Fish Goujons
- 4 skinless sole or plaice fillets, each about 85g
- 50g plain flour, seasoned with ½ tsp fine sea salt
- 2 large eggs, beaten
- 200g panko or coarse dried breadcrumbs
- 4 tsp medium curry powder, divided
- Spray oil for coating
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, finely chopped
Instructions
- Prepare the fish: Place the sole or plaice fillets on a board and cut each fillet diagonally into about 12 finger-sized slivers, totaling around 48 pieces.
- Season the flour and set up coating stations: Put the plain flour mixed with sea salt in a bowl. Beat the eggs in a medium bowl. In a large bowl, sprinkle half the panko breadcrumbs and stir in half the curry powder.
- Coat the fish pieces: Toss the fish pieces with the seasoned flour. Then, one by one, dip each piece into the beaten egg followed by the breadcrumb mixture. Place coated pieces on a baking tray lined with parchment paper. After coating about half, add the remaining curry powder and breadcrumbs to the bowl and continue coating the rest.
- Season and prep for baking: Spray all coated fish pieces generously with oil and season again lightly with salt. At this stage, the goujons can be covered and refrigerated for up to 8 hours or prepared for freezing as needed.
- Preheat oven and bake: Heat the oven to 220°C (200°C fan/gas mark 7). Bake the goujons on the lined tray for 8-10 minutes until they are golden and crisp.
- Make the mango & lime dip: While the fish bakes, combine the crème fraîche, mayonnaise, mango chutney, lime zest, lime juice, and chopped coriander in a bowl. Stir well and transfer to a serving dish.
- Serve: Once the goujons are baked and crisp, serve immediately with the mango and lime dip.
Notes
- To freeze: Prepare the goujons through coating stage, then freeze on a tray until solid. Transfer to a freezer-proof container with parchment between layers and freeze up to 1 month.
- Freeze the mango & lime dip separately in a small container; thaw overnight in the fridge and stir before serving.
- Cook frozen goujons from frozen, baking for 10-12 minutes at 220°C until crisp.
- Use plain or gluten-free flour and gluten-free breadcrumbs to adapt for gluten intolerance.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Baking
- Cuisine: British
Keywords: sole goujons, fish fingers, mango lime dip, baked fish, healthy seafood, curry spiced fish, quick seafood appetizer
