225g coley fillets, skinned
45g corn flakes
1 x 5ml spoon mixed herbs
2 x 15ml spoons plain flour
For the tangy dip:
2 x 15ml spoons low-fat mayonnaise
2 x 15ml spoons plain yogurt
2 x 15ml spoons tomato ketchup
½ x 5ml spoon paprika
Dash Worcestershire sauce
Baking tray, weighing scales, measuring spoons, knife, chopping board, plate, cling film, grater/zester, small plastic bag, shallow bowl, fork, 2 small plates, oven gloves.
- Preheat the oven to 200oC or gas mark 6.
- Grease or line a baking tray.
- Cut the coley into finger-sized pieces. Cover and put in the fridge.
- Zest the lemon.
- Place the corn flakes, lemon zest and herbs into the small plastic bag. Press everything together to crush the flakes into crumbs. Pour onto a plate.
- Beat the egg in a shallow bowl. Spread the flour on a plate.
- 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.
- Cook the coley goujon for 10-15 minutes, until golden.
- To make the dip, mix all of the ingredients together in a small bowl. Serve with the coley goujons.
- Try different fish such as salmon or haddock.
- Add pesto or garlic to the egg instead of lemon and herbs to the corn flakes.
- Use breadcrumbs instead of corn flakes.
- For something different, use slices of avocado instead of fish. Cook in the same way.
Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for this and other Food - a fact of life recipes?
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