PLAICE GOUJONS AND SPICY TOMATO DIP

Serves 4

Ingredients

  • 225 g Plaice fillets, skinned 45 g corn flakes 2 x 15 ml spoons grated Parmesan ½ x 5 ml spoon paprika 1 egg 2 x 15 ml spoons plain flour SPICY TOMATO DIP 2 x 15 ml spoons low-fat mayonnaise 2 x 15 ml spoons plain yoghurt 2 x 15 ml spoons tomato ketchup Dash Worcestershire sauce

Method

·         Preheat the oven to 200 C or gas 6

·         Grease or line a baking tray

·         Cut the fish into finger size pieces.  Cover and put in the fridge.

·         Place the corn flakes, Parmesan and paprika into a 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.  Sit on a baking sheet and continue with the remaining fish.

·         Cook the Plaice fingers for 10-15 minutes, until golden.

·         To make the dip, mix all of the ingredients together in a small bowl.  Serve with the Plaice fingers.