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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  European >> UK >> English

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Preheat the oven to 350°F | 2. In a food processor, blitz the bread to coarse crumbs. Add the lemon zest, herbs and a pinch of salt, and pulse to bright green, fine breadcrumbs. | 3. Cut the fish into 1 1/2in x 4in strips (any trimmings can be kept for a fish pie). | 4. Dust each strip with flour, shaking off any excess, then dip into the beaten egg and coat in the breadcrumbs. | 5. The strips can now be kept in the fridge for up to 4 hours to firm up, but this is not essential. | 6. Heat 1 tbsp oil in a large frying pan until hot and fry the fish fingers a few at a time for 1-2 minutes on each side. | 7. Keep each batch warm on absorbent paper until all of the fish fingers are cooked. | 8. For the dip, mix all the ingredients together and season with salt and pepper. | 9. For the wedges, cut the potatoes into wedges, about 6-8 per potato, then toss in a bowl with the oil and paprika. | 10. Spread the wedges out in a single layer on a large non-stick baking tray. Roast in the oven for about 40-50 minutes, depending on their size, turning occasionally until golden brown and crisp. When cooked, season with flakes of sea salt. | 11. Serve the fish fingers with the lemon and caper dip and the crisp potato wedges on the side. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
white bread	2	ounces		87.8834	12.78	6.1859	1.3438
lemon zest	1			100.8667	0.0	22.44	0.5667
parsley	2	tablespoons	chopped	2.736	0.4811	0.2257	0.06
chive	2	tablespoons	snipped	1.8	0.261	0.1962	0.0438
dill	2	tablespoons	chopped	40.26	7.2824	2.1094	1.9193
sole fillet	1		skinned	100.8667	0.0	22.44	0.5667
flour	2	tablespoons	seasoned	45.136	3.3197	3.9322	2.1476
egg	1		beaten	71.5	0.36	6.28	4.755
vegetable oil	2	tablespoons		234.46400000000003	0.0	0.0	27.2
creme fraiche	4	ounces		100.8667	0.0	22.44	0.5667
caper	2	tablespoons	chopped	3.9560000000000004	0.8411	0.4059	0.1479
lemon juice zest	1		juice	100.8667	0.0	22.44	0.5667
shallot	1	teaspoon	chopped	2.4	0.56	0.0833	0.0033
flat leaf parsley	1	tablespoon	chopped	100.8667	0.0	22.44	0.5667
potato	8 -12			-	-	-	-
olive oil	3	tablespoons		358.02	0.0	0.0	40.5
paprika	1	teaspoon		6.486000000000001	1.2418	0.3252	0.2965
sea salt			coarse	100.8667	0.0	22.44	0.5667

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.