Photo: Louis Hansel
Lemon sole goujons with mushy peas and sweet potato chips
17 ingredients
30 min + 30 min
Serves 4
openrecipes
A healthy and delicious alternative to takeaway fish and chips: flaky fish in breadcrumbs with minted mushy peas
Estimated Nutrition (whole recipe, rough)
913
Calories
29g
Protein
21g
Fat
154g
Carbs
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Pea | 1/2 cup (72g) | 62 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Lemon Sole | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Peppermint | not in our table | 0 |
| Sauce | 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
- 2 sweet potatoes
- 2 tbsp olive oil
- 50g/1¾oz plain flour
- 2 free-range eggs
- 100g/3½oz fresh breadcrumbs
- ½ tsp cayenne pepper
- ½ lemon
- 4 fillets lemon sole
- salt and freshly ground black pepper
- 4 tbsp olive oil
- 200g/7¼oz peas
- 1 tbsp crème fraîche
- ½ tsp ready-made mint sauce
- salt and freshly ground black pepper
- squeeze lemon juice
- 3 tbsp ready-made mayonnaise
- salt and freshly ground black 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