Plaice with lemon, garlic and parsley crust recipe
Plaice is a delicately flavoured white fish that is great to try in place of your usual cod or haddock. This quick herb-crusted plaice recipe is an easy way to cook it for a tasty midweek supper, as the crisp parsley, garlic and lemon crust adds lots of flavour and texture for a green twist on breaded fish. Serve with green beans and potatoes for a healthy dinner idea.
See method- Serves 4
- 10 mins to prepare and 20 mins to cook
- 506 calories / serving
- Dairy-free
- Healthy
Ingredients
- 750g new potatoes, halved
For the beans
- 220g green beans
- 100g fresh breadcrumbs
- 20g parsley, roughly chopped
- 1 garlic clove, crushed
- 1 lemon, zested and cut into wedges
- 3 tbsp olive oil
- 4 x 255g plaice fillets
Each serving contains
- Energy
- 2140kJ 506.0kcal
- Fat
- 13g
- Saturates
- 2g
- Salt
- 1.7g
- Sugars
- 5g
of the Reference intake
Carbohydrate 52.2gProtein 49.2gFibre 5.3g
Method
- Preheat the oven to gas 7, 220°C, fan 200°C. Put the potatoes in a large pan and cover with cold, salted water. Bring to the boil, then simmer for 15 mins. Add the green beans and cook for a further 5 mins until tender.
- Meanwhile, put the breadcrumbs, 15g of the parsley, the garlic, lemon zest, 2 tbsp of the oil and some seasoning in a food processor and pulse until well combined.
- Lay the plaice fillets on a lined baking tray and press the breadcrumb mixture on top of each, pressing down to form a crust. Transfer to the oven and bake for 10-12 mins until the crust is golden and the fish is cooked through: the fish should be opaque throughout and start to flake when pressed.
- Drain the potatoes and beans then toss in the remaining oil and parsley. Serve with the fish and lemon wedges to squeeze over.
- See more Healthy recipes
