Harissa fish goujons in lettuce cups
Serves 4 Prep 20 mins Cook 30 mins unbaked fish only
700g carrots, halved and cut into
long batons
2 tsp cumin seeds
11/2 tbsp olive oil, plus extra for the
baking tray
1 heaped tbsp harissa
2 medium eggs, beaten
4 skinned lemon sole fillets (about 500g in total), cut into thick strips (about 4 strips per fillet), or other sustainable white fish
85g fresh breadcrumbs,
well-seasoned
1 heaped tbsp tahini
1 lemon, juiced
3-4 Little Gem lettuces, leaves separated (you’ll need about 16 leaves – large ones work best)
4 spring onions, thinly sliced
1 Heat the 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, oil a non-stick baking tray. Stir the harissa into the beaten eggs and season, then tip the fish strips into the mixture and stir to coat. Dip each strip into the breadcrumbs, then place on the prepared tray. Repeat until all the fish 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 flavour, gradually add 1-2 tbsp water to loosen the tahini to a drizzling consistency. Divide the lettuce leaves between four plates and place the fish 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, fibre 9g, protein 33g, salt 1g