Plaice in a hot vinaigrette
This healthy fish dish makes for a tasty midweek meal
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 - 20 mins
Low-fat
- Get grilling: Preheat the grill to High. Lay the plaice fillets, skin-side 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 (no need to turn).
- Make the vinaigrette: While the plaice is grilling, heat the remaining oil in a small frying pan. 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 pan 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 a good grinding of black pepper. Serve with lemon wedges and boiled new potatoes.
Different fish
This dish is also good with haddock or sole.
PER SERVING
209 kcalories, protein 25g, carbohydrate 4g, fat 11 g, saturated fat 1g, fibre 1g, salt 0.44 g
Recipe from Good Food magazine, April 2004.
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http://www.bbcgoodfood.com/recipes/3089/
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Ingredients
- 4 large plaice fillets, about 140g/5oz each
- 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
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 - 20 mins
Low-fat
All you need to serve with are some buttered new potatoes.
Ingredients
- 4 large plaice fillets, about 140g/5oz each
- 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
PER SERVING
209 kcalories, protein 25g, carbohydrate 4g, fat 11 g, saturated fat 1g, fibre 1g, salt 0.44 g
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