Harissa fish goujons in lettuce cups
LOW CAL unbaked fsh only SERVES 4 PREP 20 mins COOK 30 mins
EASY
CALCIUM FOLATE FIBRE IRON 2OF5 ADAY
700g/1lb 9oz carrots, halved and
cut into long batons 2 tsp cumin seeds 11/ tbsp olive oil, plus extra for
greasing 1 heaped tbsp harissa 2 medium eggs, beaten 4 skinned lemon sole fillets (about 500g/1lb 2oz in total), cut into thick strips (about 4 strips per fillet), or other sustainable white fish 85g/3oz fresh breadcrumbs,
well seasoned 1 heaped tbsp tahini juice 1 lemon 3-4 Baby Gem lettuces, leaves separated (you’ll need about 16 leaves – large ones work best) 4 spring onions, thinly sliced
1 Heat oven to 220C/200C fan/ gas 7. On a baking tray, toss the carrots with the cumin seeds, oil and seasoning. Bake for 30 mins until tender. 2 Meanwhile, grease a non-stick baking tray. Stir the harissa into the beaten egg and season, then tip the fsh strips into the mixture and stir to coat. Dip each strip into the breadcrumbs, then place on the prepared tray. Repeat until all the fsh strips are coated. Bake on the top shelf of the oven for about 12 mins or until golden. 3 Mix the tahini with some seasoning, then slowly add the lemon juice, stirring all the time. When you are happy with the favour, gradually add 1-2 tbsp water to loosen the tahini to a drizzling consistency. Divide the lettuce leaves between four plates and place the fsh goujons and roasted carrots inside, adding the spring onions and a drizzle of the tahini dressing to serve. PER SERVING 429 kcals • fat 17g • saturates 3g • carbs 32g • sugars 16g • fbre 9g • protein 33g • salt 1.0g