Pan-fried plaice with minty green salad

Pan-fried plaice with minty green salad recipe

2 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 (3 1/4oz) 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

  1. Place the broad beans in a large saucepan of water and boil for 3 minutes. Drain, then rinse under cold, running water.
  2. Add the mint, courgettes and lemon zest to the beans and lightly season. Gently fold through the watercress.
  3. 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.
  4. 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.
  5. 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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