Pan-fried plaice with minty green salad recipe
The tender white flesh and delicately flavoured plaice is popularly served pan-fried. It's lovely eaten with nutty broad beans, sharp lemon juice and cooling ribbons of courgette. Any other white fish of your choice will work equally well in this dish.
See method- Serves 4
- 15 mins to prepare and 15 mins to cook
- 420 calories / serving
Ingredients
- 500g (1lb) frozen baby broad beans (or fresh if you have the time to pod them)
- 3tbsp fresh mint, chopped
- 2 courgettes, sliced into ribbons
- 1 lemon, zested and juiced (3 tbsp)
- 85g watercress
- 3 tbsp plain flour
- 4 plaice fillets (or other white fish)
- 30ml (2tbsp) extra virgin olive oil
- 5ml (1tsp) white wine vinegar
- 15ml (1tbsp) green pesto
Each serving contains
- Energy
- 1770kJ 420.0kcal
- Fat
- 14g
- Saturates
- 2g
- Salt
- 0.5g
- Sugars
- 5g
of the Reference intake
Carbohydrate 31.5gProtein 43.4gFibre 22.3g
Method
- Place the broad beans in a large saucepan of water and boil for 3 minutes. Drain, then rinse under cold, running water.
- Add the mint, courgettes and lemon zest to the beans and lightly season. Gently fold through the watercress.
- Place the flour onto a large plate and season with salt and pepper. Pat the fish fillets dry with a kitchen towel then coat in the flour.
- Heat 1 tbsp of oil in a large frying pan, place over a medium-high heat and cook the fish skin-side down for 4 minutes. Then turn the fish over and cook for a further 3 minutes, until the skin is crisp and the flesh is opaque and flakes easily.
- In a small bowl, combine the remaining 1 tbsp olive oil, half the lemon juice, the white wine vinegar and the pesto. Serve the fish with the salad, and drizzle over the pesto dressing. Serve immediately.
- See more Salad recipes
