Sole goujons with Thai sauce

Get ready to tantalize your taste buds with our irresistible recipe for Sole Goujons with Thai Sauce. These crispy fish fingers are perfect as a casual appetizer. Imagine a basket full of these golden delights sitting in the center of the table, inviting everyone to help themselves.

Enjoy the crispiness of tender sole, encased in an aromatic crust, skillfully seasoned with a touch of Thai-inspired spices. Accompany your goujons with our delicious Thai sauce, which adds delicious spice to every bite.

Whether you’re hosting a gathering or enjoying a casual family meal, these Sole Goujons with Thai Sauce will be an absolute crowd pleaser. So gather your loved ones around the table and immerse yourself in this delicious culinary experience!

Ingredients

  • 500g skinned sole or other sustainable white fish fillets
  • Sunflower oil, for deep frying
  • 140g plain flour, plus extra seasoned flour for dusting the fish
  • 1½ tsp fast-acting dry yeast
  • 150 ml lager beer
  • 150 ml mineral water
  • 50 g green beans, cleaned
  • 8 tbsp Thai fish sauce
  • 3-4 tbsp soft brown sugar or palm sugar
  • 2 cloves of garlic, finely grated
  • 3 bird’s eye chilies or 3 red chilies, finely chopped
  • 1 scoop of ginger in syrup, finely diced
  • Juice 2 limes
  • Lime wedges for serving

Preparation steps

  1. First prepare the dough by mixing the flour with the yeast and some spices.
  2. Add the lager and enough sparkling water to make a mixture slightly thicker than cream.
  3. Cover with cling film and let bubble in a warm place for at least 30 minutes.
  4. To make the Thai sauce, blanch the beans in boiling water for two minutes, then drain and refresh under cold water.
  5. Chop the beans as finely as possible and set aside.
  6. Heat the fish sauce with the sugar until dissolved.
  7. Remove from the heat and add the garlic, chilies and ginger while still warm.
  8. Let it steep for a few minutes.
  9. Add green beans and lime juice.
  10. If it tastes a bit spicy, add some water.
  11. Cut the fish fillets into finger-width strips and sprinkle lightly with salt.
  12. Fill a deep pot, wok or deep fryer one-third full with oil and heat to around 180°C or until a cube of bread browns in 20 seconds.
  13. Roll the fish in the seasoned flour and shake off the excess.
  14. Dip into the foamy batter and carefully place into the hot oil.
  15. Fry in batches until the fish is crispy, golden brown and cooked through, about 3 minutes.
  16. Remove and drain on kitchen paper.
  17. Serve with the Thai dipping sauce and add a few lime wedges.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
408 23g 3g 31g 11g 1g 21g 4.15g

Equipment and tools

  • Deep fryer or large, deep skillet
  • Frying thermometer
  • Large mixing bowl
  • Whisk
  • Knife
  • cutting board
  • grater
  • measuring spoon
  • measuring cup
  • tablespoon
  • Sieve
  • Small mixing bowl
  • platter

Allergen information

This recipe contains the following allergens:

  • Fish
  • Gluten (from plain flour)
  • Soy (from Thai fish sauce)

Please be sure to check the labels of the ingredients you use to ensure they are appropriate for your dietary needs.

Storage and leftovers

If there are any leftovers, they can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the goujons in a preheated 350°F (180°C) oven for about 10 minutes or until heated through.

Please note that the texture of the coating may become softer when reheated.

Health Benefits of Sole Goujons with Thai Sauce

Health Benefits of Sole Goujons with Thai Sauce

introduction

Sole with Thai sauce is a delicious recipe that not only satisfies your taste buds but also offers numerous health benefits. The combination of skinned sole or other sustainable white fish fillets with a spicy Thai sauce creates a dish that is both nutritious and delicious.

1. Rich in protein

The main ingredient in this recipe is white fish fillets, which are an excellent source of protein. Protein is essential for building and repairing tissue, promoting healthy growth, and supporting a strong immune system.

2. Heart healthy

Sunflower oil, used to fry the fish, is rich in unsaturated fats, including omega-6 fatty acids. These fats are associated with a reduced risk of heart disease and may help lower bad cholesterol levels.

3. Nutrient rich

The Thai sauce in this recipe contains several ingredients that provide a range of essential nutrients. Green beans are a good source of vitamins A and C as well as fiber. Garlic is known for its antibacterial properties and can strengthen the immune system. Chilies are rich in capsaicin, which has been shown to have anti-inflammatory and antioxidant effects.

4. Antioxidant content

The Thai sauce also contains ginger and lime, both of which are rich in antioxidants. Antioxidants protect the body from damage caused by harmful molecules called free radicals, reducing the risk of chronic diseases.

Diploma

Sole with Thai sauce not only satisfies your taste buds but also offers several health benefits. With its high protein content, heart-healthy fats, and nutrient-dense sauce, this dish is a great addition to a balanced diet. Enjoy the flavors while knowing you are providing your body with essential nutrients.

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