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Plaice in a hot vinaigrette

Ingredients:

  • 4 large plaice fillets
  • 3 tbsp olive oil
  • 2 garlic cloves, thinly sliced
  • 2 leeks, washed trimmed and shredded into very thin strips
  • 1 lemon plus wedges to serve

Method

Pre-heat the grill to high.  Lay the plaice fillets, skinside down on an oiled baking sheet, season with salt and freshly ground black pepper and drizzle with 1 tbsp of the oil.  Grill the fish for 2-3 minutes.

To make the vinaigrette.  While the plaice is grilling, heat the remaining oil in a small frying.  Add the garlic and leeks and fry over a gentle heat until soft and golden.  Squeeze in the juice from the lemon, then take the pann off the heat.  Remove the fish from under the grill and arrange on plates.  Using a slotted spoon, top the fish with the garlic and leeks.  Heat the vinaigrette for a further minute until piping hot then pour it over the fish and finish with black pepper.  Serve with lemon wedges and boiled new potatoes.

Hot Salsa Filled Plaice

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

  • 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.
  • 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.
  • Cover and cook on a low heat for 7 -10 minutes. Remove the cover, and cook uncovered for a further 3 minutes.
  • 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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