Sole goujons with veg chips

Serves: 2
Prep: 20 minutes
Cook: 25-30 minutes


• 1 large potato, cut into thick chips
• 1 sweet potato, peeled and cut into thick chips
• 1 parsnip, peeled and cut into thick chips
• 2 tsp olive oil
• 1 tbsp chopped parsley
• 50g polenta (cornmeal)
• 1 clove garlic, crushed
• grated zest 1 lime
• Freshly ground black pepper
• 2 skinless lemon sole or plaice fillets, about 150g each, cut into thick strips
• 1 egg, beaten.



1. Preheat the oven to 200ºC/gas 6. Place the potato, sweet potato and parsnip into a pan of boiling water and cook for 5 minutes
2. Drain and place in a roasting dish and drizzle over half the oil
3. Place in the oven and cook for
25–30 minutes until golden and tender. Mix together the parsley, polenta, garlic and lime zest in a reasonably flat bowl, and season with the black pepper
4. Dip the sole pieces into the beaten egg and then dip into the polenta mixture to coat
5. Heat the remaining oil in a non-stick frying pan, add the coated fish pieces and fry for 2 minutes on each side until golden and crisp
6. Serve with the vegetable chips and a fresh green salad.

Recipe reproduced with the kind permission of Diabetes UK

Like and follow us for more tips every day