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Pan-fried plaice with minty green salad recipe

9 ratings

The tender white flesh and delicately flavoured plaice is popularly served pan-fried. It's lovely eaten with nutty broad beans, sharp lemon juice and cooling ribbons of courgette. Any other white fish of your choice will work equally well in this dish. See method

Serves 4
15 mins to prepare and 15 mins to cook
420 calories / serving
Healthy

Ingredients

500g (1lb) frozen baby broad beans (or fresh if you have the time to pod them)
3tbsp fresh mint, chopped
2 courgettes, sliced into ribbons
1 lemon, zested and juiced (3 tbsp)
85g watercress
3 tbsp plain flour
4 plaice fillets (or other white fish)
30ml (2tbsp) extra virgin olive oil
5ml (1tsp) white wine vinegar
15ml (1tbsp) green pesto

Each serving contains

Energy
1770kj
420kcal 21%
Fat
14g 20%
Saturates
2g 10%
Sugars
5g 6%
Salt
0.5g 8%

of the reference intake
Carbohydrate 31.5g Protein 43.4g Fibre 22.3g

Method

Place the broad beans in a large saucepan of water and boil for 3 minutes. Drain, then rinse under cold, running water.
Add the mint, courgettes and lemon zest to the beans and lightly season. Gently fold through the watercress.
Place the flour onto a large plate and season with salt and pepper. Pat the fish fillets dry with a kitchen towel then coat in the flour.
Heat 1 tbsp of oil in a large frying pan, place over a medium-high heat and cook the fish skin-side down for 4 minutes. Then turn the fish over and cook for a further 3 minutes, until the skin is crisp and the flesh is opaque and flakes easily.
In a small bowl, combine the remaining 1 tbsp olive oil, half the lemon juice, the white wine vinegar and the pesto. Serve the fish with the salad, and drizzle over the pesto dressing. Serve immediately.

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