Plaice with lemon, garlic and parsley crust

Plaice with lemon, garlic and parsley crust recipe

0 ratings

Plaice is a delicately flavoured white fish that is great to try in place of your usual cod or haddock. This quick herb-crusted plaice recipe is an easy way to cook it for a tasty midweek supper, as the crisp parsley, garlic and lemon crust adds lots of flavour and texture for a green twist on breaded fish. Serve with green beans and potatoes for a healthy dinner idea. See method

  • Serves 4
  • 10 mins to prepare and 20 mins to cook
  • 506 calories / serving
  • Healthy

Ingredients

  • 750g new potatoes, halved
  • 220g green beans
  • 100g fresh breadcrumbs
  • 20g parsley, roughly chopped
  • 1 garlic clove, crushed
  • 1 lemon, zested and cut into wedges
  • 3 tbsp olive oil
  • 4 x 255g plaice fillets

Each serving contains

  • Energy

    2140kj
    506kcal
    25%
  • Fat

    13g 18%
  • Saturates

    2g 10%
  • Sugars

    5g 5%
  • Salt

    1.7g 29%

of the reference intake
Carbohydrate 52.2g Protein 49.2g Fibre 5.3g

Method

  1. Preheat the oven to gas 7, 220°C, fan 200°C. Put the potatoes in a large pan and cover with cold, salted water. Bring to the boil, then simmer for 15 mins. Add the green beans and cook for a further 5 mins until tender.
  2. Meanwhile, put the breadcrumbs, 15g of the parsley, the garlic, lemon zest, 2 tbsp of the oil and some seasoning in a food processor and pulse until well combined.
  3. Lay the plaice fillets on a lined baking tray and press the breadcrumb mixture on top of each, pressing down to form a crust. Transfer to the oven and bake for 10-12 mins until the crust is golden and the fish is cooked through: the fish should be opaque throughout and start to flake when pressed.
  4. Drain the potatoes and beans then toss in the remaining oil and parsley. Serve with the fish and lemon wedges to squeeze over.

See more Healthy recipes

You may also like

Be the first to comment

blog comments powered by Disqus