Sole goujons with Thai sauce

Dairy Free
Health score
11%
Sole goujons with Thai sauce
55 min.
6
228kcal

Suggestions

Ingredients

  • 500 fish fillet white
  • servings unrefined sunflower oil for deep frying
  • 140 the flour seasoned plain
  • 1.5 tsp yeast dried
  • 150 ml lager 
  • 150 ml seltzer water 
  • 50 green beans trimmed
  • tbsp thai fish sauce 
  • tbsp brown sugar soft
  •  garlic clove finely grated
  •  thai chile red finely chopped
  • ball ginger diced finely
  •  juice of lime 
  • servings lime wedges 

Equipment

  • sauce pan
  • wok

Directions

  1. First make the batter by mixing the flour with the yeast and some seasoning.
  2. Add the lager and enough sparkling water to make a mixture a little thicker than double cream. Cover with cling film and allow to bubble somewhere warm for at least 30 mins.
  3. To make the Thai sauce, blanch the beans in boiling water for 2 mins, then drain and refresh under cold water. Slice the beans as finely as possible and set aside. Warm the fish sauce with the sugar until dissolved.
  4. Remove from the heat and add the garlic, chillies and ginger while still warm. Allow to infuse for a few mins.
  5. Add the green beans and lime juice.
  6. Add some water if it tastes a little strong.
  7. Cut the fish fillets into finger-width strips and sprinkle very lightly with salt. Fill a deep saucepan, wok or deep-fat fryer one-third full with oil and heat to about 180C or until a cube of bread browns in 20 secs.
  8. Roll the fish in the seasoned flour and shake off the excess. Dip into the foaming batter and carefully place into the hot oil. Fry in batches for about 3 mins until crisp, golden and the fish is cooked through.
  9. Remove and drain on kitchen paper.
  10. Serve with the Thai dipping sauce add some lime wedges.

Nutrition Facts

Calories228kcal
Protein36.77%
Fat17.28%
Carbs45.95%

Properties

Glycemic Index
27.25
Glycemic Load
0.64
Inflammation Score
-5
Nutrition Score
13.383478149124%

Flavonoids

Catechin
0.09mg
Epicatechin
0.02mg
Eriodictyol
0.22mg
Hesperetin
1.33mg
Naringenin
0.07mg
Apigenin
0.02mg
Luteolin
0.07mg
Kaempferol
0.24mg
Myricetin
0.05mg
Quercetin
0.53mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:227.98kcal
11.4%
Fat:4.31g
6.64%
Saturated Fat:0.78g
4.87%
Carbohydrates:25.81g
8.6%
Net Carbohydrates:25.26g
9.19%
Sugar:7.24g
8.05%
Cholesterol:41.67mg
13.89%
Sodium:3012.34mg
130.97%
Alcohol:0.97g
100%
Alcohol %:0.55%
100%
Protein:20.66g
41.32%
Selenium:37.52µg
53.59%
Iron:8.79mg
48.84%
Vitamin B12:1.44µg
23.96%
Vitamin B3:4.35mg
21.77%
Magnesium:70.85mg
17.71%
Vitamin D:2.58µg
17.22%
Phosphorus:159.06mg
15.91%
Vitamin B6:0.29mg
14.42%
Folate:56.22µg
14.05%
Potassium:383.53mg
10.96%
Vitamin E:1.55mg
10.36%
Vitamin C:8.39mg
10.17%
Vitamin B1:0.14mg
9.12%
Vitamin B2:0.12mg
6.85%
Manganese:0.14mg
6.79%
Vitamin B5:0.6mg
5.98%
Vitamin K:5.2µg
4.95%
Copper:0.1mg
4.93%
Calcium:33.03mg
3.3%
Zinc:0.46mg
3.07%
Fiber:0.55g
2.2%
Vitamin A:83.65IU
1.67%