Photo: Ernest Porzi
Lemon sole goujons, Mary Rose sauce and crushed minted peas
19 ingredients
30 min + 30 min
Serves 2
openrecipes
A treat of a fish supper for two: homemade fish fingers served with a flavour-packed Mary Rose sauce and posh mushy peas.
Estimated Nutrition (whole recipe, rough)
1043
Calories
28g
Protein
33g
Fat
163g
Carbs
Counts 15 of 18 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Banana | 1 medium (118g) | 105 |
| Butter | 1 tbsp (14g) | 102 |
| Egg | 1 large egg (50g) | 78 |
| Peas | 1/2 cup (72g) | 62 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Tomato | 1 medium (123g) | 22 |
| Lemon Sole | juice of 1 lemon (48ml) | 12 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Shallot | 1 tbsp minced (10g) | 7 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Salt | 1 tsp (6g) | 0 |
| Peppermint | not in our table | 0 |
| Malt | not in our table | 0 |
| Brandy | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 large lemon sole
- 50g/1¾oz plain flour
- 50g/1¾oz Japanese panko breadcrumbs
- 3 whole free-range eggs
- , for deep-fat frying vegetable oil
- , to taste sea salt
- 20g/¾oz butter
- 1 large banana shallot
- 30g/1oz mint
- 200g/7oz fresh peas
- 10g sugar
- 5g malt vinegar
- 40g/1½oz tomato ketchup
- 60g/2¼oz mayonnaise
- 2 splashes Tabasco
- ½ lemon juice
- 2 splashes Worcestershire sauce
- splash brandy
- pinch cayenne pepper
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcfood ·
Recipe sourced from
openrecipes