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

Scale

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