Fish on Friday: Low-Fat Cumin Scented Plaice Goujons with a Panko Crumb



Fish on Friday: Cumin Scented Plaice Goujons with Panko Crumb


Fish on Friday: Cumin Scented Plaice Goujons with a Panko Crumb

Fish on Friday:

Cumin Scented Plaice Goujons with a Panko Crumb

Fish is the Dish. Top Fish for all the Family

Fish on Friday – my regular weekly post to try to encourage you all to EAT fish! And yes, I can share “high faluting” recipes here, and in fact I DO have a couple up my sleeve to share later, but, what I LOVE about fish, and that’s what I want to share, is that fish is NOT difficult to cook – it is the ORIGINAL FAST food, and is MUCH better for you than a standard burger that comes from a well-known fast food chain.  A Family meal on Friday can become a Family Fish on Friday Feast…..so easily! These Cumin Scented Plaice Goujons are perfect for the whole family; the cumin that is added to the panko crumb is subtle and just pleasant enough to add a different flavour to the usual fish finger taste, or should I say goujons, whilst not being too  heavily spiced for the little ones. And this recipe is also VERY healthy, as the goujons are oven baked for a fat-free crispy crumb.



Fish on Friday: Cumin Scented Plaice Goujons with a Panko Crumb


Fish on Friday: Cumin Scented Plaice Goujons with a Panko Crumb

And, with it being Friday the 13th today, we may need to be EXTRA careful in the kitchen, so NO hot fat with these little fishy fingers! These can also be frozen at the egged and crumbed stage – just lay them all out on a tray and open freeze until they are semi-frozen before putting them all into a freezer bag; when you want to bake them, place them on a baking tray, as stipulated in the recipe below, and bake them from frozen just adding on a few minutes of cooking time, eh voila! An easy instant FAST food supper for the family……and, if you have the oven on already, why not throw in some oven chips too, at the same time! I served mine with some delicious OVEN baked sauté potatoes and Petits Pois à la Française with Mint

Petits Pois à la Française  with Mint

Petits Pois à la Française
with Mint

My LOVELY wild Scottish plaice fillets came from John at Delish Fish and were beatifully filleted with each packet containing a whole plaice with two fillets, that’s both sides of the fish! It only took a couple of hours for them to defrost too……and the average weight of each plaice that you get from Delish Fish is about 90g to 140g; I’d say mine were about 100g each, so two packets was perfect for two people. Apart from the vegetables and potatoes, the only other accompaniments needed were a dollop of tartar sauce and some lemon slices…..oh yes, and some fresh parsley too!



Fish on Friday: Cumin Scented Plaice Goujons with a Panko Crumb


Fish on Friday: Cumin Scented Plaice Goujons with a Panko Crumb

I have to get on now, so that’s all for now. I hope you have a SAFE and accident free Friday the 13th – please do call back later for more recipes, some photos of my book collection (cook books for the Random Recipes challenge) and my usual chatter! Have a great weekend too…..I HOPE the weather improves for all of the upcoming fairs and fêtes. Karen.



Fish on Friday: Cumin Scented Plaice Goujons with a Panko Crumb


Fish on Friday: Cumin Scented Plaice Goujons with a Panko Crumb






Cumin Scented Plaice Goujons with Panko Crumb

Serves 2 to 3
Prep time 15 minutes
Cook time 20 minutes
Total time 35 minutes
Allergy

Egg, Fish
Meal type

Appetizer, Lunch, Main Dish, Snack, Starter
Misc

Child Friendly, Freezable, Pre-preparable, Serve Hot
Occasion

Casual Party, Easter, Formal Party, Thanksgiving, Valentines day
Region British

By author

Karen S Burns-Booth

Delightful and lightly spiced plaice fillets are served “Goujon” style for a simple family meal or as a starter for a dinner party. These simple plaice goujons can be frozen at the crumbed stage – spread them out on a large tray and open freeze; once frozen put them into a freezer bag; they can then be cooked from frozen, allowing an extra 5 to 10 minutes of cooking time.

Ingredients

  • 2 whole plaice (skinned, boned and filleted)
  • 50g panko crumbs (or normal bread crumbs)
  • 1/2 teaspoon cumin powder
  • salt and pepper, to taste
  • 1 egg (beaten with 1 teaspoon water)
  • lemon slices to serve

Note

Delightful and lightly spiced plaice fillets are served “Goujon” style for a simple family meal or as a starter for a dinner party. These simple plaice goujons can be frozen at the crumbed stage – spread them out on a large tray and open freeze; once frozen put them into a freezer bag; they can then be cooked from frozen, allowing an extra 5 to 10 minutes of cooking time.

Directions

Step 1 Pre-heat oven to 180/375F/Gas Mark 4. Cover a large baking tray with greaseproof paper.
Step 2 Mix the panko or bread crumbs in a large roomy bowl with the cumin, salt and pepper.
Step 3 Place the beaten egg in a large bowl.
Step 4 Cut the plaice fillets into thin and fairy long strips, before dipping in the beaten egg and then coating them in the panko or bread crumbs.
Step 5 As soon as they have been crumbed, place them on the covered oven tray until they have all be coated. Put the tray into the pre-heated oven and bake on the middle shelf for 15 to 20 minutes, or until they are golden brown and the fish is cooked through and is flaky.
Step 6 Serve immediately with chips, sauté potatoes, seasonal vegetables or salad. Garnish with lemon slices and fresh parsley.


Fish on Friday: Cumin Scented Plaice Goujons with a Panko Crumb


Fish on Friday: Cumin Scented Plaice Goujons with a Panko Crumb

YOU MAY LIKE: