Pan-fried plaice with minty green salad recipe

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

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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  • 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
  • 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

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