Low-Calorie Haddock Goujons with Garlic Panko Crumb

Serves	1
Prep time	5 minutes
Cook time	15 minutes
Total time	20 minutes
Allergy	Egg, Fish
Meal type	Appetizer, Lunch, Main Dish, Side Dish, Snack, Starter
Misc	Child Friendly, Freezable, Pre-preparable, Serve Hot
Occasion	Casual Party
Region	British
By author	Karen S Burns-Booth

A tasty low-calorie fish dish for the 5:2 diet and a Fast Day. These simple haddock goujons can be frozen at the crumbed stage - spread them out on a large tray and open freeze; once frozen put them into a freezer bag; they can then be cooked from frozen, allowing an extra 5 to 10 minutes of cooking time.

Ingredients

1 x 100g fresh haddock fillet, skinned and boned
1 x tablespoon Panko - Japanese Style Panko, Plain Bread Crumbs
1 x teaspoon Granulated Garlic
Salt and Pepper to taste
1 x Egg White, Medium Egg
Fry Light Olive Oil Spray, 3 sprays
Garden Peas, 80 g (3 heaped tablespoons)
Lemon, to serve

Note

Directions

Step 1	Pre-heat oven to 180/375F/Gas Mark 4. Spray a large baking tray with the spray oil.
Step 2	Mix the panko in a large roomy bowl with the garlic granules, salt and pepper. Place the beaten egg white in a large bowl.
Step 3	Cut the haddock fillets into thin and fairy long strips, before dipping in the beaten egg white and then coating them in the panko crumbs.
Step 4	As soon as they have been crumbed, place them on the oven tray until they have all be coated. Put the tray into the pre-heated oven and bake on the middle shelf for 15 to 20 minutes, or until they are golden brown and the fish is cooked through and is flaky
Step 5	Serve immediately with peas for a low-calorie meal or with chips, sauté potatoes, seasonal vegetables. Garnish with lemon slices and fresh parsley.
Step 6	Total calories for this recipe with peas is 260 calories or 200 calories without the peas.