How To Make Sole Goujons with Mango & Lime Dip
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Serves:
Ingredients
- 4 sole fillets
- 1 cup breadcrumbs
- 1 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 eggs
- Vegetable oil for frying
- 1 ripe mango, peeled and cut into chunks
- Juice of 1 lime
- 1/4 cup mayonnaise
- 1 tbsp honey
- Salt and pepper to taste
Instructions
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Preheat oven to 200°C (400°F) and line a baking sheet with parchment paper.
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In a shallow bowl, combine the breadcrumbs, paprika, salt and black pepper.
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In another shallow bowl, beat the eggs.
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Cut the sole fillets into strips.
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Dip each sole strip into the beaten eggs, then coat with the breadcrumb mixture, pressing gently to adhere.
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Place the coated strips on the prepared baking sheet and bake for 10-12 minutes, or until golden brown and crispy.
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While the sole goujons are baking, make the mango and lime dip.
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In a blender, blend the mango chunks, lime juice, mayonnaise, honey, salt and pepper until smooth.
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Transfer the dip to a serving bowl.
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Serve the crispy sole goujons with the mango and lime dip.
Nutrition
- Calories : 382kcal
- Total Fat : 12g
- Saturated Fat : 2g
- Cholesterol : 221mg
- Sodium : 667mg
- Total Carbohydrates : 51g
- Dietary Fiber : 3g
- Sugar : 16g
- Protein : 17g
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