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Hot Salsa FIlled Plaice Serves 4

  • Ingredients:

  • 4 225g (8oz) lemon sole or plaice fillets, defrosted, skinned
  • For the salsa:
  • 1 small mango, peeled and diced
  • 1 red pepper, deseeded and finely chopped
  • 8 cherry tomatoes, quartered
  • 1 red onion, finely chopped
  • pinch of sugar
  • 1 red chilli, deseeded and finely chopped
  • 2 15ml spoon (2 tbsp) rice vinegar
  • grated zest and juice of 1 lime
  • 1 5ml spoon (1 teasp) extra virgin olive oil
  • salt and freshly milled black pepper

Method

  1. For the salsa: mix together the mango, red pepper, tomatoes and onion, add the sugar, chilli, vinegar and the zest and juice of 1 lime and the oil.  Mix thoroughly and leave to stand for 30 minutes.
  2. Lay the fish on a board skinned side up and halve lengthways.  Pile the salsa on the tail end of the fillets.  Fold the fillet in half, season and place in a large shallow pan. 
  3. Cover and cook on a low heat for 7 -10 minutes.  Remove the cover, and cook uncovered for a further 3 minutes.
  4. Serve with wild and white rice garnished with fresh thyme.

Nutritional Values Per Portion (Approx) 259 Kilocalories;
43g Protein; 5g Fat; 12g Carbohydrate; 2g Fibre.

Recipe kindly donated by The Seafish Industry

 

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