Lemon and herb coley goujons

225g coley fillets, skinned

45g corn flakes

½ lemon

1 x 5ml spoon mixed herbs

1 egg

2 x 15ml spoons plain flour

For the tangy dip:

2 x 15ml spoons reduced-fat mayonnaise

2 x 15ml spoons reduced-fat plain yogurt

2 x 15ml spoons tomato ketchup

½  x 5ml spoon paprika

Dash Worcestershire sauce

Baking tray, weighing scales, measuring spoons, sharp knife, chopping board, grater/zester, small plastic bag, small bowl, fork, 2 small plates and 1 large, small bowl for dip. 

1. Preheat the oven to 200^oC or gas mark 6.
2. Grease or line a baking tray.
3. Cut the coley into finger-sized pieces. Cover and put in the fridge.
4. Zest the lemon.
5. Place the corn flakes, lemon zest and herbs into a small plastic bag. Press everything together to crush the flakes into crumbs. Pour onto a plate.
6. Beat the egg in a shallow bowl. Spread the flour on a plate.
7. Toss each piece of fish in the flour. Then dunk in the egg and roll in the crumbs. Place on the baking sheet and continue with remaining fish.
8. Cook the coley goujon for 10-15 minutes, until golden.
9. To make the dip, mix all of the ingredients together in a small bowl. Serve with the coley goujons.

• Vary your protein: Try different fish such as salmon or haddock.
• Turn up the flavour: Add pesto or garlic to the egg instead of lemon and herbs to the corn flakes.
• Focus on fibre: Use breadcrumbs instead of corn flakes.
• Food skills: Check out our food skills videos to help understand the key skills used in this recipe.

Be ingredient aware!

Check for any food allergy, intolerance, special dietary requirement or religious/cultural reasons for not handling or eating the ingredients in this recipe. 

You may need to modify the recipe accordingly. For example, for those with an allergy to gluten, use a gluten-free flour. For those following a vegan or vegetarian diet use a meat-free alternative. Always check food labels for allergens, and suitability for vegetarians and vegans.

For full guidance and up-to-date information on the 14 allergens, please visit the Food Standards Agency (FSA) website. 
  

Nutritional information

This recipe serves two portions based on portion size guidance for 11-18 year olds , if serving to younger children then they may require a smaller portion and if serving to adults, they may require a bit more. 

Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for other recipes?