Coley Goujons

  • by Mummysknee

    Watch the video above to see for yourself how easy this dish is with Jo’s step-by-step video.

    1. Cut the fillet into goujon sized chunks.
    2. Put the flour, egg and cracker ‘breadcrumbs’ into 3 separate, shallow bowls. Coat the fish firstly in the flour, then the egg, and then breadcrumbs.
    3. Heat the oil in a frying pan and fry the goujons for about 5 minutes, until golden. Serve with a lemon wedge and mayo, garnished with the parsley

    Tip: You can make these with any other white fish. For children, serve these with mashed or jacket potatoes and baked beans or peas.


               
    Prep time: 10-12 minutes
    Cooking time: 5 minutes
    Serves: 4

    Ingredients


    • 2 x 170g coley fillets
    • 3tbsp plain flour
    • 2 eggs, beaten
    • 6 cream crackers, crushed into breadcrumbs
    • 2tbsp sunflower oil
    • Lemon wedges and 4tbsp light mayonnaise, to serve
    • Fresh parsley, to garnish

    Nutritional Information

    • 257 kcal
    • 12.2g fat
    • 2g saturates
    • 20.1g carbs
    • 0.9g sugar
    • 0.9g fibre
    • 18.1g protein
    • 0.7g salt


    Alternative Fish


    • Cod
    • Haddock
    • Hake
    • Ling
    • Pollack and Pollock
    • Whiting

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