the naked blondie fish goujons with low cal dips
ingredients
16
count
nutrition
267
calories
total time
30
mins
serves
02
servings
method
ingredients
ingredients
Goujons
- 2 fillets of white fish (cod, hake, whiting)
- 30g high fibre brown breadcrumbs
- Rapeseed spray oil
- Sea salt & black pepper.
Pea and mint dip
- 200g Glenisk organic 0% fat strained protein natural yogurt
- 200g of frozen petit pois (blitzed in blender)
- Fresh mint (approx 3 tbsp chopped)
- 2 tbsp of stock
- Half a garlic clove
- Sea salt & black pepper
Greek Tartar Sauce
- 200g Glenisk organic 0% fat strained protein natural yogurt
- 3 tbsp capers, drained and chopped
- 3 tbsp gherkins, drained and chopped
- ½ small shallot, finely chopped
- Squeeze of lemon juice
- 1.5 tbsp chopped fresh parsley
- 1.5 tbsp of freshly chopped dill.
- Sea salt & black pepper
method
- Preheat the oven to 200°C.
- Pick your favourite white fish and cut into goujons.
- Spray the goujons with rapeseed oil and roll in the breadcrumbs.
- Spray a tray with oil and spread the goujons across it.
- Bake until golden brown and slightly crispy.
Pea & Mint Dip
- Blitz up the frozen petit pois and stock to create mushy peas.
- Combine the mushy peas with the sea salt, garlic, Glenisk organic 0% fat strained protein natural yogurt & fresh mint.
- Mix the ingredients thoroughly and serve.
Greek Tartar Sauce
- Add the Glenisk organic 0% fat strained protein natural yogurt to a bowl. This will be your base.
- Chop up the dill and fresh parsley and add to the yogurt along with the shallot.
- Chop up the capers and add to the mix with a squeeze of lemon and a pinch of salt & pepper.
- Mix the ingredients thoroughly and serve.
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