Spiced Sole with Lemon Mayo

By The Culinary Chase | August 3, 2007 |

Can’t get the kids or adults in the family to eat fish? This is an easy fish recipe and cutting the sole up into finger size bits will make it more appetising to eat especially for the little ones! This dish is adapted from BBC Olive magazine. Fish is low on the glycemic index as it won’t cause blood sugar to rise because it has no carbs, but the flour and breadcrumbs do. Choose granary breadcrumbs and a large squeeze of lemon juice to help lower the overall GI.

Serves 4
100g fresh breadcrumbs
1/2 teaspoon cayenne pepper
4 skinless lemon sole fillets cut into 1cm thick strips
50g flour
2 eggs, beaten
3 tablespoons mayonnaise
1 lemon

Mix the breadcrumbs with the cayenne pepper. Season the fish then coat a few pieces at a time in the flour, then the beaten egg and finally the breadcrumbs. Lightly oil a non-stick baking tray. Spread the sole out on the tray and grill for 2-3 minutes each side until crisp, golden and cooked through.

Mix the lemon juice into the mayonnaise, season and serve the fish sticks.

The Culinary Chase’s Note: Add a bit of freshly chopped dill to the mayo for added color and flavor. Sole cooked this way turns out light and moist so keep an eye on the fish as you don’t want it to burn. Spray a bit of olive oil on the sole before grilling and do the same when you turn them over. Enjoy!

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8 Comments

  1. Lydia on August 3, 2007 at 10:16

    Great idea — I think kids love anything that’s finger shaped! I never eat fried fish, so I love that the fish here is grilled instead.



  2. The Culinary Chase on August 3, 2007 at 12:01

    Hi Lydia! Yes, the shape of the fish goes the extra mile for children! Cheers!



  3. Name: Mansi Desai on August 3, 2007 at 18:09

    Hi,

    Nice blog!

    I am veggie, so no fish for me, but I agree with the finger-shaped idea!!

    -Mansi
    http://funnfud.blogspot.com



  4. Kate on August 5, 2007 at 11:47

    have you tried fish cakes.It has potatoes too and besides if u get them to help u make it , they’ll really enjoy it and eat it to.



  5. Cynthia on August 5, 2007 at 22:40

    I am loving all your food.



  6. Chris on August 6, 2007 at 01:55

    This is a great recipe! Thanks for sharing…adding sole on the grocery list!



  7. The Culinary Chase on August 6, 2007 at 12:19

    Thanks Mansi, Kate, Cynthia & Chris! My family loves fish so it’s not a problem getting them to eat it….we especially love fish cakes! 🙂 Cheers!



  8. keeyit on August 7, 2007 at 06:31

    hi,

    looks delicious… yummy