Cod goujons with tempura chips

Cod goujons with tempura chips recipe

1 rating

A fun and healthy twist on fish and chips, the whole family will love these crispy cod goujons served with vegetable tempura. The goujons are baked rather than fried and the 'chips' are made of sweet potato, pepper and courgette, giving a deliciously nourishing meal. Try serving with a sweet chilli sauce for dipping. See method

  • Serves 4
  • 15 mins to prepare and 30 mins to cook
  • 564 calories / serving
  • Healthy

Ingredients

    For the goujons

    • 4 tbsp plain flour
    • 1 egg, beaten
    • 8 slices wholemeal bread, crusts removed and made into breadcrumbs
    • 500g (16oz) cod loin, cut into thick strips

    For the tempura chips

    • 75g (3oz) plain flour
    • 2 tbsp cornflour
    • pinch of salt
    • 200ml (7fl oz) ice cold sparkling water
    • 1 red pepper, deseeded and cut into strips
    • 200g (7oz) unpeeled sweet potato, cut into chips
    • 1 medium courgette, cut into chips
    • 4 tbsp vegetable oil for deep frying
    • sweet chilli dip, to serve (optional)

Each serving contains

  • Energy

    2375kj
    564kcal
    28%
  • Fat

    16g 23%
  • Saturates

    2g 12%
  • Sugars

    8g 9%
  • Salt

    1.7g 28%

of the reference intake
Carbohydrate 75.1g Protein 34g Fibre 8.7g

Method

  1. Preheat the oven to gas 6, 200°C, fan 400°C.
  2. Put the flour on a plate, the beaten egg in a bowl, the breadcrumbs on a plate and season them all. Take each strip of fish and toss in the flour, then in the beaten egg, then roughly coat with the seasoned breadcrumbs. Place each fish strip on a baking sheet and bake in the oven for 15-20 minutes until golden and cooked through.
  3. Meanwhile make the tempura chips. First, half-fill a deep pan with oil and heat to 190°C or until a cube of bread browns in 30 seconds. Just before the oil is hot enough, using a hand whisk, quickly mix together the flour, cornflour, salt and sparkling water in a bowl to make a slightly lumpy batter.
  4. Dip one-third of the vegetables into the batter and then straight into the hot oil. Fry for 2 minutes until crisp. Remove from the pan with a slotted spoon, drain on kitchen paper and keep warm in a low oven.
  5. Fry the remaining vegetables in two more batches. Serve straight away with the hot fish goujons along with a sweet chilli dip, if you like.

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