Photo: Ernest Porzi
Little sole goujons with a quick lemon & caper sauce
14 ingredients
4
openrecipes
For a quick and easy fresh fish supper that's certain to be a big hit with the kids, you can't beat this lovely little dish. The fish is simply cooked in one pan and the sauce practically makes itself. I usually serve it with mash, but some chunky potato wedges or buttered new potatoes and a fresh green salad would be great, too.
Estimated Nutrition (whole recipe, rough)
985
Calories
34g
Protein
27g
Fat
153g
Carbs
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Butter | 1 tbsp (14g) | 102 |
| Egg | 1 large egg (50g) | 78 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Capers | 1 tbsp (9g) drained | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 800 g potatoes, peeled and cut into chunks
- sea salt
- freshly ground black pepper
- 400 g Dover sole fillets, from
- , ask your fishmonger, skinned
- 1 free-range egg
- 4 tablespoons plain flour
- 80 ml milk
- 40 g butter
- 600 g spinach, washed and spun dry
- 1 whole nutmeg
- 1 bunch fresh flat-leaf parsley, leaves picked
- 1 small handful baby capers
- 1 lemon, to serve
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By jamieoliver ·
Recipe sourced from
openrecipes