Serves 4

450g firm white fish
3 tbsp plain flour
1 large egg, beaten
80g breadcrumbs
Salt and black pepper
2 tbsp sunflower oil

To serve:
Oven-baked chips
Peas
Tartare sauce or ketchup

1. Cut the fish fillets across their width into thick, finger-like strips, about 2cm wide.
2. In a shallow bowl, mix together the flour with some salt and pepper. Put the egg in a separate bowl. Add the breadcrumbs to a third bowl or on a plate. Toss the fish in the flour mixture.
3. Dip each piece first in the beaten egg.
4. Coat the fish in the breadcrumbs, pressing on to cover.
5. Preheat the oven to 220˚C/200˚C fan/gas mark 7. Place on a baking tray lined with parchment paper and bake the goujons for 10 minutes, turning halfway through cooking.
6. Brush with the melted butter and return to the oven for a further five minutes until golden and crispy. Serve immediately with chips, peas and tartare sauce or ketchup.

Per serving: 268kcals, 10.4g (1.6g saturated), 19g carbs (1.4g sugars), 24.3g protein, 1.1g fibre, 0.315g sodium