Roasted plaice with fennel and tomatoes

Roasted plaice with fennel and tomatoes recipe

9 ratings

This easy one-tray recipe requires minimal effort but teaches you how to cook plaice, served on a bed of roasted Charlotte potatoes and baby plum tomatoes with fragrant fennel and dill. A versatile dinner idea which works well with any flat white fish and is a very simple way to prepare a healthy main. See method

  • Serves 2
  • 10 mins to prepare and 35 mins to cook
  • 344 calories / serving
  • Healthy

Ingredients

  • 300g (10oz) Charlotte, or other small waxy potatoes, thinly sliced
  • 2 tbsp olive oil
  • 1 red onion, sliced into wedges
  • 1 garlic clove, finely sliced
  • 1/2 small bulb fennel, trimmed and finely sliced with vegetable peeler
  • handful baby plum tomatoes, halved
  • small handful fresh dill, chopped
  • ½ red chilli, finely sliced
  • 2 plaice fillets
  • 1 lemon, halved
  • handful fresh flat-leaf parsley, leaves roughly chopped

Each serving contains

  • Energy

    1445kj
    344kcal
    17%
  • Fat

    14g 20%
  • Saturates

    2g 10%
  • Sugars

    7g 8%
  • Salt

    1g 17%

of the reference intake
Carbohydrate 30.3g Protein 26.8g Fibre 3.1g

Method

  1. Preheat the oven to gas 6, 200°C, fan 180°C. In a large roasting tin, toss the potatoes with 1 tbsp oil and some seasoning. Roast for 20 minutes.
  2. Heat 1/2 tbsp oil in a pan. Add the onion and cook for 5 minutes, or until softened. Add the garlic and fennel with a little seasoning, and cook for 2 minutes more.
  3. Spoon the fennel mixture over the potatoes. Top with the tomatoes, dill and chilli, then return to the oven for 5 minutes. Arrange the plaice fillets, skin-side down, over the veg mixture. Squeeze over half the lemon, then drizzle with the remaining oil; season well. Cut 4 lemon slices from the remaining half and sit two on each fillet. Return to the oven for 8 minutes, or until the fish is cooked through and the veg is tender.
  4. Scatter with parsley to serve.

Tip: Any flat white fish, such as bass, bream or sole, would work just as well in this dish. Or you could use salmon or cod, and cook for 2-4 minutes longer.

See more Fish recipes

You may also like

Be the first to comment

blog comments powered by Disqus