Baked plaice with papaya, feta and rocket salad recipe

  • Serves 4
  • 10 mins to prepare and 10 mins to cook
  • 407 calories / serving
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Papaya is a fragrant tropical fruit prized for its sweet, orange flesh, and it makes a vibrant contribution to this light salad packed with spring flavours. With gorgeous baked plaice, fresh rocket and creamy feta this dish can be made in under half an hour and is the perfect fuss-free lunch or light main. 

  1. Preheat the oven to gas 4, 180°C, fan 160°C.
  2. Line a roasting tin with nonstick baking paper. Arrange the fish in the tin and scatter over the lemon zest. Drizzle over the lemon juice and olive oil, then season with some freshly ground black pepper. Bake for 8-10 minutes, until the fish is opaque and firm to the touch.
  3. To make the salad, combine the papaya, rocket, avocado, herbs, lemon juice and oil; toss to coat.
  4. Divide the salad between 4 serving plates and top with the crumbled feta. Serve with the cooked plaice.

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  • Ingredients

  • For the fish

  • 4 skinless plaice fillets
  • 1 lemon, zested and juiced
  • 1 tbsp olive oil
  • For the salad

  • 1 ripe papaya, deseeded and cut into 1cm (1/2in) chunks
  • 1 x 60g pack wild rocket
  • 2 ripe avocados, destoned and cut into 1cm (1/2in) chunks
  • small handful fresh coriander, leaves picked
  • small handful fresh mint, leaves picked and any large leaves torn
  • 1 lemon, juiced
  • 2 tbsp olive oil
  • 100g (3 1/2oz) feta, crumbled
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  • Energy 1695kj 407kcal 20%
  • Fat 29.5g 42%
  • Saturates 8.3g 42%
  • Sugars 7.5g 8%
  • Salt 1.3g 22%

of the reference intake
Carbohydrate 9.1g Protein 25.8g Fibre 5.5g


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