Wednesday, January 28, 2015

A healthy version of Fish Goujons

There are recipes that always remind us of our childhood and these fish goujons are an example of that, at least for me.

I remember my mother cooking it maybe twice a month and making a tomato or carrot rice to have with. I loved this simple recipe..

And because sometimes I like to be a bit melancholic in the kitchen and at some time pull my recipes for a healthier side, I decided to give this childhood memory a new face.

So, instead of frying I decided to bake them in the oven, I used a whole-meal flour for the coating and fresh breadcrumbs (made with whole grain bread), but you could also use a gluten-free flour and breadcrumbs.

Me and Edu had these goujons with hummus that I love and a mix of roast vegetables (aubergine, courgette and bell-peppers)

These are things that all children like because they can grab easily with their hands, dip in the sauce and have some fun.

So, here is my recipe.

Ingredients (for 2 people):

- 2 hake portions (medium-large)

- 1 cup of whole meal flour (you can use gluten free)

- 2 medium eggs

- 1 cup of whole-meal bread crumbs (use a food processor)

- Salt to taste

- black pepper to taste


Preheat the oven to 180ºC.
Usually we use frozen hake and therefore we must ensure the fish is really well dried to not compromise the consistency after the oven.

So, use some kitchen roll to dry it.
Place the flour in a bowl and season l with some salt and pepper.

In another bowl beat the two eggs and in a third bowl place the bread crumbs also seasoned with salt and pepper.

I choose to cut the filets into three pieces each.

Pass each piece first in flour, then in egg (drain well) and then in the breadcrumbs.

Place on a oven tray lined with parchment paper and bake until all the pieces are with a beautiful golden colour..

Then serve it warm with a gorgeous hummus and a fresh salad or as I did, roast vegetables (aubergine, courgette and peppers).

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