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Steamed plaice and tenderstem broccoli recipe

Steamed plaice and tenderstem broccoli recipe

2 ratings

Jamie says: "You can’t beat steamed fish and veg for a quick meal that can be rustled up during the week." See method

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

Ingredients

  • 500g baby potatoes
  • 220g Tenderstem broccoli
  • 2 x 140g plaice fillets, trimmed
  • 220g cherry tomatoes
  • 1 red chilli
  • 1⁄2 pack of fresh basil (15g)
  • 1 lemon
  • extra-virgin olive oil
  • 15g parmesan
  • olive oil
  • splash of semi-skimmed milk

Each serving contains

  • Energy

    1850kj
    438kcal
    22%
  • Fat

    13g 19%
  • Saturates

    3g 17%
  • Sugars

    10g 11%
  • Salt

    1.8g 30%

of the reference intake
Carbohydrate 47.7g Protein 35.7g Fibre 7.4g

Method

  1. Peel and dice the potatoes into roughly 2cm pieces, then tip into a pan. Just cover with boiling water, then simmer on a medium-high heat for 5 mins.
  2. Trim the broccoli and lay evenly in a colander, then pop on top of the pan. Lay the plaice fillets, skin-side down, over the broccoli, add a pinch of salt and pepper, then cover and steam for a further 5 mins.
  3. Quarter the cherry tomatoes and finely slice the chilli, then add to a small bowl. Tear in the basil leaves (reserving a few pretty ones), then squeeze in the juice of half a lemon. Drizzle with 1 tsp extra-virgin olive oil, add a pinch of salt and pepper, then toss together.
  4. Lift off the colander, keeping it covered, and set aside. Drain the potatoes and return them to the pan. Finely grate in the Parmesan with 1 tsp olive oil and the milk. Mash to your liking and season to perfection.
  5. Transfer the mash onto plates with the steamed fish and broccoli.Spoon the tomato salsa over the top and scatter over the reserved basil leaves. Squeeze over the remaining lemon juice and drizzle with extra-virgin olive oil.

See more Healthy recipes.

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