Grilled dab with garlic butter
Dab is a sustainable flat fish similar to sole or plaice - James Martin serves it whole with garlic butter
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 15 mins
- Heat the grill to high. Cut the frills away from the sides of the dabs using scissors. Lay the fish on a baking tray, dark skin up, drizzle with a little olive oil and sprinkle with some sea salt. Place under a hot grill for 5 mins, until cooked through and the flesh comes away from the bone when prodded.
- Meanwhile, heat the butter in a frying pan until it starts to turn brown, then add the garlic and cook until it just starts to change colour. Remove the pan from the heat, add the lemon juice and parsley, stir together and set aside.
- Wilt the spinach in a hot pan with a splash of water, then divide between 2 plates. Place 2 dabs on top of the spinach on each plate, drizzle with the butter sauce and serve.
DAB
James Martin says: "Dab is an excellent alternative to other flat fish such as plaice and sole, and it's also a lot cheaper. The fish can differ in size - depending on your appetite, you may need two per person. Excellent cooked whole, but get the fishmonger to remove any roe and wash away the bloodline."
PER SERVING
643 kcalories, protein 83g, carbohydrate 3g, fat 33 g, saturated fat 14g, fibre 3g, sugar 2g, salt 1.8 g
Recipe from Good Food magazine, February 2012.
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http://www.bbcgoodfood.com/recipes/1898659/
http://www.bbcgoodfood.com/recipes/1898659/
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Ingredients
- 4 whole dabs , dark skin scored
- 1 tbsp olive oil
- 50g butter
- 2 garlic cloves , thinly sliced
- juice ½ lemon
- small bunch parsley , finely chopped
- 250g bag spinach
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 15 mins
Ingredients
- 4 whole dabs , dark skin scored
- 1 tbsp olive oil
- 50g butter
- 2 garlic cloves , thinly sliced
- juice ½ lemon
- small bunch parsley , finely chopped
- 250g bag spinach
PER SERVING
643 kcalories, protein 83g, carbohydrate 3g, fat 33 g, saturated fat 14g, fibre 3g, sugar 2g, salt 1.8 g
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24 January 2012
Big Phil commented on this recipe
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24 January 2012
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