Spiced sole goujons with lemon mayo

Ingredients

• 100 gfresh breadcrumbs
• 1/2 tspcayenne pepper
• 4skinless lemon sole fillets, cut into 1 cm-thick long strips
• 50 gplain flour
• 2eggs, beaten
• 3 tbspmayonnaise
• a squeeze, to tastelemon juice
• to servesalad leaves

Instructions

1. 1

   Coat the fish

   Combine the breadcrumbs and cayenne pepper. Season the fish, then coat a few strips at a time in the flour, followed by the beaten egg and finally the breadcrumb mixture.

2. 2

   Grill the goujons

   Lightly oil a non-stick baking tray and arrange the goujons on it. Grill for 2–3 minutes on each side, until crisp, golden and cooked through.

3. 3

   Mix and serve

   Stir the lemon juice into the mayonnaise and season it. Serve the goujons with the lemon mayonnaise and salad leaves.

What are sole goujons?

Goujons are strips of fish coated in breadcrumbs and cooked until crisp. Here, lemon sole is paired with cayenne in the coating and a sharp, creamy lemon mayonnaise.

Cutting the fillets into even strips helps them cook at a similar rate. The recipe keeps the preparation simple, with a flour, egg and breadcrumb coating.

Nutrition and macros by portion

The nutrition label shows one serving as written: 595 calories, 50g protein, 61g carbs, 19g fat.

The breadcrumbs and flour provide most of the carbohydrates, while the mayonnaise and egg contribute much of the fat. Sole and eggs provide the protein. Serve with a generous portion of salad leaves to round out the plate.

Build an even coating

Breadcrumbs and cayenne: mix them thoroughly so the spice is distributed across the coating rather than clumping in one spot.

Flour, egg and crumbs: coat a few strips at a time, letting excess flour and egg fall away before moving to the next layer. This helps the breadcrumbs adhere evenly.

Grill for a crisp finish

Tray space: spread the goujons out on the lightly oiled tray rather than stacking them. A single layer gives the surfaces room to crisp under the grill.

Turning: grill for 2–3 minutes per side, turning once. The recipe's cues are a crisp, golden coating and fish cooked through; check the thickest strip before serving.

Keep the fish tender

Strip size: cut the sole into long strips about 1 cm thick, as specified, so the coating can turn crisp without leaving the fish undercooked.

Timing: grill times can vary with the thickness of the strips and the strength of the grill. Use the colour and doneness cues as well as the stated minutes.

Make the lemon mayonnaise

Lemon juice: add a squeeze to the mayonnaise, then taste and adjust to your preference. The acidity brings a fresh contrast to the crumb coating.

Seasoning: season the mayonnaise after mixing, so you can judge its flavour with the lemon in place.

Serve it as a meal

Salad leaves: serve them alongside the goujons and mayonnaise for a fresh, simple accompaniment.

For a more substantial plate, pair the fish and salad with a suitable side such as potatoes or bread. Keep the goujons separate until serving to preserve their crisp coating.

Recipe notes & tips

• Cut the sole into strips of similar thickness so they cook at a similar pace.
• Set out the flour, beaten eggs and breadcrumb mixture before coating the fish.
• Coat only a few strips at a time to keep the breadcrumb mixture manageable.
• Lightly oil the tray so the goujons are less likely to stick.
• Turn the goujons carefully so the coating stays intact.
• Mix the mayonnaise with lemon juice just before serving.

Variations

• Adjust the heat: use a little less cayenne for a milder coating.
• Add more citrus: serve with extra lemon wedges for squeezing.
• Change the herbs: mix finely chopped parsley into the breadcrumbs.
• Use panko: swap in panko breadcrumbs for a coarser crumb texture.
• Vary the side: serve with cooked potatoes instead of salad leaves.

Common mistakes to avoid

• Uneven strips: cut the fish to a consistent thickness so it cooks more evenly.
• Patchy coating: follow the flour, egg and breadcrumb order, coating each strip fully.
• Crowded tray: leave space between the goujons so they can crisp under the grill.
• Overcooking: check the fish after the stated 2–3 minutes per side and stop once it is cooked through.
• Soggy coating: serve the goujons soon after grilling rather than leaving them piled up.

How to store

Store leftover goujons and mayonnaise separately in covered containers in the fridge and eat within 1–2 days. Reheat the goujons on a tray under the grill until hot, watching closely; the coating may be less crisp than when freshly cooked.

Frequently asked questions