Fish Goujons and Chips with Tartar Sauce

Ingredients

Serves 1

  • 165g potatoes, peeled and cut into fries
  • 2 tsp semolina or polenta
  • 1 tsp olive oil
  • 160g skinless cod fillet
  • 1 1/2 tsp plain flour
  • 1 medium egg, beaten
  • 20g fine white breadcrumbs
  • 2 tbsp mayonnaise
  • 2 tsp capers
  • 1 gherkin, finely chopped
  • Small bunch parsley, finely chopped
  • Lemon wedge, to serve

Method

Preheat the oven to 220ºC. Bring a large pan of salted water to the boil add the potatoes and cook for around 7-8 minutes until they’re just starting to soften. Drain then leave to steam dry for a couple of minutes. Transfer to a large bowl, add the semolina or polenta and toss to coat.

Lay the chips on a non-stick baking tray, add a small amount of the oil and bake in the oven for 20 minutes, turning occasionally.

Whilst the chips cook, coat the fish in the flour then dip in the beaten egg. Finally dip in the breadcrumbs, making sure the fish is evenly coated. Lay the fish goujons on the baking tray next to the chips, add the remaining oil then bake for 10 minutes until golden and cooked through.

Meanwhile combine the mayonnaise, capers, gherkins and parsley in a small bowl. Serve the goujons with the chips, tartar sauce and a wedge of lemon.

• Family friendly

Tip

  • Olive oil spray works well here to help coat the chips and goujons evenly.

A banging recipe from The Body Coach app!

Download The Body Coach app

Related articles

Get the latest news from The Body Coach

Kick-start your health and fitness journey with my regular newsletters full of workouts, recipes, inspiration and great offers.