Fish Goujons

• 份量: 6 servings
• 活動時間: 20 minutes
• 總時間: 30 minutes

食材

80g (1½ cups) Panko breadcrumbs

600g (1.3lb) Firm white fish fillet

2 tablespoon Chopped parsley

1 ½ teaspoon Lemon Zest

½ teaspoon Salt (Do not add if making for baby/toddler)

45g (⅓ cup) Flour

2 Eggs

Oil Spray

60ml (¼ cup) Olive Oil

步驟

Pre-heat oven to 180c/350f (skip this step if frying)

Bake

Spread breadcrumbs on a baking tray. Spray with oil and bake for around 3-5 minutes, until golden. Increase oven to 220°C / 425°F (skip this step if frying) and oil a baking tray or line with parchment paper.

Chop

Pat fish dry and cut into strips approx. 1.5cm x 10 cm / 3/5" x 4"

Prepare breading station: Place flour in a shallow dish/plate. Place the egg in a separate shallow bowl and whisk. Combine the bread crumbs, lemon zest, parsley and salt and place on a third plate/shallow dish.

Coat

Place fish strip into the flour and roll to coat. Then dip into the egg and finally into the breadcrumb mixture to coat. Place on the prepared baking tray (if baking) or plate (if frying). Repeat until all fish is coated.

Baking Instructions

Spray fish goujons with oil and bake for 13-15 minutes or until crispy on the outside.

Pan Fry Instructions

Heat half the oil in a frying pan over a medium heat. Add half* the fish to the pan and cook the fish approx 2-3 mins, turning until cooked through. Repeat with the remaining oil and fish.

Serve straight away.

營養

• 卡路里: 108 kcal
• 總脂肪: 3 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 2 g
• 反式脂肪: 1 g
• 膽固醇: 55 mg
• 鈉: 313 mg
• 總碳水化合物: 16 g
• 膳食纖維: 1 g
• 總糖: 1 g
• 蛋白質: 4 g