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Sole goujons with tartare dip recipe

Sole goujons with tartare dip recipe

  • Recipes
  • Ingredients
  • Seafood
  • Fish
  • Flatfish
  • Plaice

These strips of lemon sole are coated in breadcrumbs and baked until golden and crisp on the outside and deliciously tender in the middle. They're served with a tangy tartare dip – the perfect accompaniment for any simply cooked fish dish. New potatoes and a baby plum tomato and basil salad are ideal side dishes.

7 people made this

IngredientsServes: 4

  • 450 g (1 lb) lemon sole or plaice fillets, skinned
  • 3 tbsp plain flour
  • 1 large egg, beaten
  • 75 g (2½ oz) fine fresh white breadcrumbs
  • 2 tbsp sesame seeds
  • 1 tbsp extra virgin olive oil
  • salt and pepper
  • Tartare dip
  • 3 tbsp crème fraîche
  • 3 tbsp mayonnaise
  • 1 tsp Dijon mustard
  • 4 midget gherkins, finely chopped
  • 1 tbsp bottled capers, drained and chopped
  • 2 tbsp chopped parsley
  • 1 tbsp lemon juice

MethodPrep:20min ›Cook:10min ›Ready in:30min

  1. Preheat the oven to 220°C (425°F, gas mark 7). Using scissors or a sharp knife, cut the fish fillets across into strips about 6 × 2 cm ( 1/2 × 3/4 in).
  2. Season the flour and spread on a plate. Put the egg on another plate, and mix the breadcrumbs with the sesame seeds on a third plate. Toss the fish strips in the seasoned flour, shaking off any excess, then dip each strip into the egg and, finally, coat all over with the crumbs.
  3. Brush a large non-stick baking sheet with the olive oil and lay the fish strips on the sheet in one layer. Bake for 5 minutes. Turn the strips over and bake for a further 5 minutes or until the goujons are crisp and pale golden.
  4. Meanwhile, make the tartare dip. Stir all the ingredients together and spoon into 4 small bowls. Serve the goujons with the tartare dip.

Alternatives to plaice:

Try this recipe with megrim. It's another flat fish from the turbot family.

Some more ideas

For home-made fish fingers, cut 550 g (1¼ lb ) thick cod loin (skinless, boneless cod) into 12 strips that are 2.5 cm (1 in) thick and about 7.5 cm (3 in) long. Coat the strips with the seasoned flour, egg and crumbs and arrange on an oiled baking sheet in one layer. Drizzle a little olive oil over each strip and bake for 10–15 minutes or until golden and the fish flakes easily. Serve with the tartare dip. * Make a watercress dip. Blend together 150 g (5½ oz) Greek-style yogurt, 2 tbsp mayonnaise, 45 g (1½ oz) chopped watercress, a large pinch of cayenne pepper and 1 tbsp lemon juice.

Plus points

Sole is a useful source of potassium, essential for the regulation of body fluids. Potassium cannot be stored in the body, so daily losses must be replaced by eating foods that provide this mineral. * Bread is a good source of starchy carbohydrate. At least half the calories in a healthy diet should come from starchy foods.

Each serving provides

B1, B12, niacin, selenium * E, iron * B6, calcium, copper, potassium, zinc

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For the fish goujons

  • 1 plaice or lemon sole, filleted, skinned and cut into strips
  • 75g/2½oz plain flour
  • 2 free-range eggs
  • 150g/5½oz panko breadcrumbs

For the tartare sauce

  • 3 free-range egg yolks
  • 2 tbsp cider vinegar
  • 300ml/10fl oz rapeseed oil
  • 110g/4oz capers
  • 150g/5½oz gherkins, chopped
  • ½ shallot, finely chopped
  • 1 small bunch fresh dill, chopped
  • 2 tbsp chopped fresh flatleaf parsley
  • 1 lemon, cut into wedges, to serve
  • salt and freshly ground black pepper

Herby Beer Battered Lemon Sole Goujons and Rapeseed Tartare Sauce

Preparation time —30 mins
Cooking time —1 to 2 hours
Serves 4

For the herby beer battered lemon sole:

  • 5g of fresh yeast
  • Pinch salt
  • Pinch caster sugar
  • 250ml beer
  • 1 tsp cider vinegar
  • 200g plain flour
  • 4 tbsp. chopped fresh parsley & chives
  • ‘Wharfe Valley’ rapeseed oil for deep frying
  • 450g lemon sole fillet cut into strips
  • For the rapeseed tartare sauce:
  • 3 free range egg yolks
  • 2 tbsp cider vinegar
  • 300ml ‘’rapeseed oil
  • 1/2 shallot, finely chopped
  • 150g gherkins chopped
  • 110g capers

Preparation Method:
For the beer battered lemon sole, sprinkle the yeast, salt and sugar into a mixing bowl, whisk in the beer and vinegar, then the flour and herbs.
Set aside to ferment for one hour or until the mixture begins to bubble.
Meanwhile for the rapeseed tartare sauce, whisk the egg yolks and vinegar together in a bowl.
Continue to whisk the mixture and slowly pour in the ‘Wharfe Valley rapeseed oil’ until all of the oil is incorporated and the mixture is thick and light.
Stir in the capers, gherkins, shallot and herbs. Season to taste with salt and pepper and a squeeze of lemon juice—set aside in fridge.
Heat ‘Wharfe Valley rapeseed oil’ in a deep based frying pan until a bread crumb sizzles and turns brown when dropped into it.
Dip the lemon sole goujons into the batter and fry for 3– 4 minutes or until golden brown. Leave to drain on kitchen paper.
Serve with a bowl of the ‘Wharfe Valley rapeseed’ tartare sauce.

For the herby beer battered lemon sole:
15g of fresh yeast
Pinch salt
Pinch caster sugar
250ml beer
1 tsp cider vinegar
200g plain flour
4 tbsp. chopped fresh parsley & chives
‘Wharfe Valley’ rapeseed oil for deep frying
450g lemon sole fillet cut into strips

For the rapeseed tartare sauce:
3 free range egg yolks
2 tbsp cider vinegar
300ml ‘’rapeseed oil
1/2 shallot, finely chopped
150g gherkins chopped
110g capers


Ingredients for the tartare sauce

(do not even think of buying it ready made, this is SO much better, and it keeps in the fridge for ages):

  • 300ml/1¼ cups/half a 600g jar mayonnaise – Hellman’s is fine. Dr Will’s is brilliant.
  • 2 tbsp capers (not the ones in brine – but if they are in salt rinse thoroughly and then soak in milk for half an hour)
  • small bunch parsley, chopped (do NOT use the stalks – usually it’s fine but not for this)
  • 1 banana shallot, peeled and finely chopped
  • juice of a lemon (or two tbsp of the squeezy type… but it’s not as good for this)

Ingredients for the wonderful potato wedges

  • 2 really large baking potatoes
  • 4 tbsp sunflower oil
  • 4 fat cloves of garlic, squashed – skins removed
  • smoked salt
  • juice of a lemon – save the zest for the romanesco (NB – this is essential, DO NOT FORGET OR OMIT)
  • 1 tbsp of dried herbes de provence or a few sprigs of thyme or rosemary

Ingredients for the perch or cobbler fillets

  • 2 lb/1kg perch fillets (it’ll be about 5 fillets each, they are very small). Otherwise buy cobbler* fillets and cut into strips about two inches wide and five inches long. Cobbler is NOT an expensive fish. You could also use sea bass or even cod, something that won’t disintegrate.
  • 4 eggs, beaten
  • 1 cup/140g flour – seasoned with the turmeric and the salt and pepper listed next
  • ½ tsp turmeric (which makes it a lovely gold colour)
  • 4 tsp smoked salt
  • few grinds of pepper
  • 4 tbsp rape seed oil
  • juice and zest of a lemon

Ingredients for the romanesco

(if you can’t find romanesco use a mix of broccoli and cauliflower – you need the cauliflower for the nutty taste):

Method

  1. first make the tartare sauce: simply mix all the ingredients together. You can do this days before.
  2. then get the potatoes going. preheat the oven to 220°C (use top right aga oven – use middle shelf). Warm the plates and the glasses for the potatoes
  3. oil a roasting sheet REALLY well, otherwise you will be spending all night washing it up – even better use bake-o-glide… or just foil
  4. cut the potatoes in half, then slice lengthwise into thin wedges
  5. put onto the roasting sheet with a good slosh of vegetable oil, the cloves of garlic and the herbs
  6. mix well – make sure the surfaces of the potatoes are all covered
  7. sprinkle with the salt
  8. put in the oven for 30-40 minutes – keep turning
  9. split the romanesco up into small florets and put a large saucepan of water on to boil
  10. put the flour into a wide soup plate and season, place to the left of the bowl of beaten egg
  11. heat the oil in a non-stick frying pan on a medium heat
  12. dip each fillet in the egg (all over), then the flour (all over), then into the frying pan – don’t let the fish fillets touch each other.
  13. take out the potatoes and sprinkle over the lemon juice
  14. cook the potatoes for another five minutes, turn out onto kitchen paper and keep warm.
  15. boil the small romanesco florets for about two minutes, drain and refresh, put back into the hot saucepan
  16. fry the perch fillets for about four minutes each side
  17. crush the garlic from the potatoes and mix it in with two teaspoons of olive oil and the lemon zest… use it as a dressing for the romanesco.
  18. serve with the wedges in a glass, individual small bowls of tartare sauce, the perch and the romanesco.

*what on earth is cobbler. Cobbler is sometimes known as river cobbler or basa. It is a type of catfish from Thailand and Vietnam.

This method is about a thousand times better than traditional sole goujons, which can be rather dry.

As you can see, sole goujons can be rather dry!


This better than store-bought tartar sauce is incredibly simple to make and you probably already have most of the ingredients you need to make it in your kitchen.

Here’s what you will need to make tartar sauce from scratch:

  • Mayonnaise provides the creamy base. You can use store-bought mayo or for the best tartar sauce, try making your own mayonnaise.
  • Pickles add crunch and flavor to the sauce. We use dill pickles and particularly enjoy the refrigerated Claussen pickles for this. For a sweeter style, try bread and butter or sweet pickles instead.
  • Fresh lemon juice is essential for the best tartar sauce. It thins the sauce out so that it’s the perfect consistency for dipping and adds a fresh, zesty flavor.
  • Capers are an optional ingredient since we don’t always have them in the fridge, but they add even more flavor and work wonders when mixed with the lemon and herbs.
  • Fresh or dried dill is a must for us. If you don’t have dill, parsley is a good alternative.
  • Worcestershire sauce is an unusual ingredient, but it really brings the sauce together. We only add a dash.
  • Dijon mustard is another optional ingredient, but if you have it on hand, we highly recommend it.

Just a few seconds of stirring turns the sauce into a creamy and delicious mixture. Then, for the best tartar sauce, refrigerate it for at least 30 minutes. It gets better and better overtime.

For a lighter sauce with fewer calories, you can swap the mayonnaise for light mayo or plain yogurt.

How Long Will Homemade Tartar Sauce Last

Here’s the great news, this easy homemade tartar sauce lasts for about a week when stored in the fridge. We love making a double batch so we can enjoy it throughout the week.


Herby Beer Battered Lemon Sole Goujons and Rapeseed Tartare Sauce

For the beer battered lemon sole, sprinkle the yeast, salt and sugar into a mixing bowl, whisk in the beer and vinegar, then the flour and herbs. Set aside to ferment for one hour or until the mixture begins to bubble. Meanwhile for the rapeseed tartare sauce, whisk the egg yolks and vinegar together in a bowl. Continue to whisk the mixture and slowly pour in the Wharfe Valley rapeseed oil until all of the oil is incorporated and the mixture is thick and light. Stir in the capers, gherkins, shallot and herbs. Season to taste with salt and pepper and a squeeze of lemon juice – set aside in fridge. Heat Wharfe Valley rapeseed oil in a deep based frying pan until a bread crumb sizzles and turns brown when dropped into it. Dip the lemon sole goujons into the batter and fry for 3–4 minutes or until golden brown. Leave to drain on kitchen paper.

Ingredients

5g of fresh yeast
Pinch salt
Pinch caster sugar
250ml beer
1 tsp cider vinegar
200g plain flour
4 tbsp. chopped fresh parsley & chives
Wharfe Valley rapeseed oil for deep frying
450g lemon sole fillet cut into strips
For the rapeseed tartare sauce:
3 free range egg yolks
2 tbsp cider vinegar
300ml Wharfe Valley rapeseed oil
1/2 shallot, finely chopped
150g gherkins chopped
110g capers

Method

The Regional Agricultural Centre
The Yorkshire Showground
Harrogate, North Yorkshire
HG2 8NZ


  • Two fillets of flat fish (sole/plaice/dab/flounder or another flat fish – ask your fishmonger what’s best, in season and to fillet for you), then sliced into strips – you should get about 10 or 12 from two fillets
  • Two packets of Tayto Salt & Vinegar (or your equivalent salt and finger potato crisps)
  • A handful of matzo meal (or dried breadcrumbs if you don’t have any)
  • 2 tbsp plain flour
  • 1 egg, whisked with a couple of drops of milk to thin
  • 150-200ml vegetable oil
  • 2 tbsp high-quality mayonnaise (we like Heinz )
  • 8-10 capers, finely chopped,
  • A couple of pickles or gherkins, homemade or bought, finely diced
  • 1/4 of a small lemon, juice
  • Freshly-cracked black (or white) pepper

Recipe Summary

  • 1 large egg, lightly beaten
  • coarse salt and ground pepper
  • 2 cups panko
  • 1 tablespoon Old Bay Seasoning
  • 2 tablespoons olive oil
  • 1 1/2 pounds tilapia fillets, cut into wide strips (see note, above)
  • 1/2 cup light mayonnaise
  • 1/4 cup fresh parsley, chopped
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh lemon juice, plus lemon wedges for serving
  • 2 teaspoons prepared white horseradish

Preheat oven to 475, with racks in top and bottom third. Line two baking sheets with aluminum foil set aside.

Place egg in a wide shallow bowl season with salt and pepper. In another bowl, combine panko, Old Bay, and oil. Dip tilapia into egg, shaking off excess, then into panko mixture, pressing to adhere. Place on prepared baking sheets.

Bake until lightly browned, 12 to 15 minutes, rotating sheets from top to bottom halfway through. Meanwhile, in a small bowl, stir together mayonnaise, parsley, mustard, lemon juice, and horseradish season with salt and pepper. Serve fish sticks with sauce and lemon wedges on the side.


Steamed Veggies

To keep things healthy, steamed veggies are a must-eat with fish! Steaming is a great way to cook vegetables by locking in moisture while using minimal ingredients (there’s no need for oils or sauces). It’s as simple as picking up fresh veggies like broccoli, carrots and peppers and letting them steam in water for a few minutes. Here are some different ways to steam your vegetables, with or without a traditional steamer. Be sure to sprinkle with some fresh herbs for extra flavor.


Watch the video: Recipe Sole goujons with tartare dip (January 2022).