Crunchy wholewheat fish goujons recipe

Name: Crunchy wholewheat fish goujons
Yield: Serves 4
Ingredients: 1kg sweet potatoes, scrubbed; 1 tbsp cornflour; 2 tsp smoked paprika; 1 tbsp olive oil; 3 tbsp plain or wholewheat flour; 2 medium eggs, beaten; 4 Shredded Wheat, crushed to crumbs; 10g fresh curly parsley, finely chopped; 2 x 280g packs Tesco Finest skinless, boneless cod fillets, cut into even strips and patted dry; spray olive oil; 320g frozen peas; 2 tbsp half-fat crème fraîche; 1 lemon, ½ zested, the rest cut into wedges; 1 tbsp finely chopped mint leaves

Shredded Wheat makes an excellent crunchy coating for these fish goujons. Plus, it's a great way to sneak some extra fibre into your dinner. Serve with sweet potato chips and smashed peas for a healthier spin on the classic midweek meal.

See method

Serves 4
Takes 1 hr
593 calories / serving

Healthy

Ingredients

1kg sweet potatoes, scrubbed
1 tbsp cornflour
2 tsp smoked paprika
1 tbsp olive oil
3 tbsp plain or wholewheat flour
2 medium eggs, beaten
4 Shredded Wheat, crushed to crumbs
10g fresh curly parsley, finely chopped
2 x 280g packs Tesco Finest skinless, boneless cod fillets, cut into even strips and patted dry
spray olive oil
320g frozen peas
2 tbsp half-fat crème fraîche
1 lemon, ½ zested, the rest cut into wedges
1 tbsp finely chopped mint leaves

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Each serving contains

Energy: 2505kJ 593.0kcal; 30%
Fat: 10g; low14%
Saturates: 3g; low14%
Salt: 1.7g; medium28%
Sugars: 19g; low21%

of the Reference intake

Carbohydrate 79.8gProtein 38.5gFibre 15.5g

Perfect With

Shredded Wheat

High in fibre and made with one natural ingredient: wholegrain wheat.

Method

Preheat the oven to gas 7, 220°C, fan 200°C. Chop the sweet potatoes into 1cm wedges or chips and mix with the cornflour, paprika and olive oil in a bowl. Arrange in a roasting tray, then season and cook for 45 mins until crispy and golden, tossing halfway.
Meanwhile, line a baking tray with foil. Put the flour and beaten eggs in 2 separate bowls. Combine the crushed Shredded Wheat with the chopped parsley in another bowl.
Roll the fish goujons in the flour, then coat in the egg and finally roll in the Shredded Wheat mixture until well covered. You may have to do this in batches. Arrange on the prepared tray, then spray with oil.
Turn the oven temperature down to gas 6, 200°C, fan 180°C, then put the goujons into the oven alongside the sweet potatoes for the last 12-15 mins of the cooking time until the coating is golden and the fish flakes easily.
Meanwhile, add the peas to a saucepan of boiling water for 3 mins. Drain well before returning to the pan and smashing with a potato masher or whisk. Add the crème fraîche, lemon zest and chopped mint, and mix well. Season and keep warm.
Divide the fish goujons, sweet potato chips and smashed peas among plates with lemon wedges to squeeze over.

Tip: For extra crispy sweet potato chips, cook in an air-fryer for 15 mins at 180°C, checking halfway. Otherwise, soak the raw chips in cold water for 30 mins, drain and dry well before adding your seasonings and oil. Cook in the oven for 45 mins at gas 7, 220°C, fan 200°C, tossing halfway, until crispy and golden.

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