Glenisk Fish Goujons with low cal dips

glenisk-fish-goujons-271016

Ingredients,16 Count

Nutrition,267 Calories

Total Time,30 Mins

Serves,2 Servings

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 of Glenisk 0% fat greek 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

Tartar Sauce

  • 200g Glenisk 0% fat greek 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

Nutritional Information (per serving)

  • Calories,267 kcal
  • Fat,4g
  • Saturates,0.3g
  • Carbs,25g
  • Sugar,14g
  • Protein,29g
  • Salt,2.50g
  • Fibre,7.1g
The Naked Blondie Fish Goujons with low cal dips

Method

  1. Preheat the oven to 200°C.
  2. Pick your favourite white fish and cut into goujons.
  3. Spray the goujons with rapeseed oil and roll in the breadcrumbs.
  4. Spray a tray with oil and spread the goujons across it.
  5. Bake until golden brown and slightly crispy.

 

Pea & Mint Dip

  1. Blitz up the frozen petit pois and stock to create mushy peas.
  2. Combine the mushy peas with the sea salt, garlic, Glenisk 0% fat greek natural yogurt & fresh mint.
  3. Mix the ingredients thoroughly and serve.

 

Tartare Sauce

  1. Add the Glenisk 0% fat greek natural yogurt to a bowl. This will be your base.
  2. Chop up the dill and fresh parsley and add to the Yogurt along with the shallot.
  3. Chop up the capers and add to the mix with a squeeze of lemon and a pinch of salt & pepper.
  4. Mix the ingredients thoroughly and serve.

http://glenisk.com/recipes/the-naked-blondie-fish-goujons-with-low-cal-dips

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