Goujons of Sole
|Sole fillets/Flounder fillets||2 Pound (About 1 Kilograms)|
|Seasoned flour||3 Ounce (About 75 Grams Or 0.75 Cup)|
|Dried breadcrumbs||6 Ounce (About 175 Grams Or 2.25 Cup)|
|Oil||2 Cup (32 tbs) (For Deep Frying)|
1 Cut the fillets into small strips, 5 cm (2 in) long and 5 mm (1/4 in) thick.
Roll them in the seasoned flour and shake off the excess.
Dip them in the egg and roll them in the breadcrumbs.
2 Heat the oil to 190Â°C, 375Â°E Fry the goujons for 1-2 minutes until golden.
Drain and serve them with lemon wedges and a bowl of tartare sauce.
Calories 607 Calories from Fat 181
% Daily Value*
Total Fat 20 g31.3%
Saturated Fat 3.8 g19.2%
Trans Fat 0 g
Cholesterol 267.5 mg89.2%
Sodium 548 mg22.8%
Total Carbohydrates 47 g15.7%
Dietary Fiber 2.5 g10%
Sugars 3 g
Protein 55 g110.6%
Vitamin A 5.1% Vitamin C 6.4%
Calcium 14.2% Iron 25.2%
*Based on a 2000 Calorie diet