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Amelia Freer’s Fish goujons with tartare sauce
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The lemon-flavoured oat coating used in this dish makes for a really tasty gluten-free crunch. It could be used for anything you’d like to have a coating on, such as homemade chicken nuggets or even veggies. Fish is a fantastically healthy food all round. It’s naturally low in saturated fat, a good source of protein, and an important source of dietary vitamin D, which is essential for strong bones. Cod, pollack or haddock work well here.
Light olive oil, melted coconut oil or avocado oil
1 fillet of white fish
3 tbsp gluten-free oats
1 lemon, zest
¼ tsp turmeric
½ tsp sea salt flakes
Generous grind of fresh black pepper
1⁄8 tsp cayenne, paprika or chilli powder
1 egg, beaten
For the tartare sauce:
1-2 tbsp dairy-free coconut yogurt (or 1 tbsp full-fat organic mayonnaise)
½ small lemon, zest and juice
1 tsp capers
½ shallot (or 1/4 small red onion) peeled and roughly chopped
1 tsp chopped fresh parsley
Sea salt and freshly ground black pepper
2 big handfuls of fresh salad leaves of your choice
1. Preheat the oven to 220°C/200°C fan/gas 7. Line a baking tray with greaseproof paper, then drizzle some oil over the top.
2. Cut the fish into finger-size pieces.
3. In a food processor (ideally a small spice grinder or NutriBullet with milling blade), grind the oats, lemon zest, turmeric, salt, pepper and cayenne. Tip this on to a plate or into a shallow bowl. Beat the egg in another shallow bowl.
4. This part can get messy! Dip the fish pieces into the egg, then roll in the oat coating to cover all sides and transfer each piece to the lined and oiled baking tray. Continue this dipping and rolling until you’ve finished all the fish. Drizzle a little more oil over the top.
5. Place in the oven and bake for 10 minutes, then use a fish slice to turn the pieces over and bake for a further 3-5 minutes.
6. While the fish is cooking, make the tartare sauce by pulsing all the ingredients together in a small blender a couple of times, leaving it a little bit chunky.
7. Check that the fish is cooked (it should be white all the way through). Serve with the tartare sauce and fresh green salad leaves on the side.
Recipe taken from Nourish & Glow: The 10 - Day Plan by Amelia Freer. Penguin Random House, 2017.
This recipe was first published in May 2017.