Citrus Grilled Plaice

by Chloe Payne
Place fillets rich in Vitamin B1 and essential minerals, and are easily available fresh and frozen. Try other types of flat fish fillets such as dab, megrim or witch to suit your tastes.

 

Citrus Grilled Place

Serves 4

Ingredients:

  • 4 x 175g (6oz) plaice or lemon sole fillets
  • 1 orange
  • 1 lemon
  • 25g (1oz) butter or margarine
  • 20 ml (2 dessert spoons) fresh copped parsley
  • salt and pepper

Method:

  1. Finely grate the rind of the orange and the lemon. Squeeze juice from half of each fruit.
  2. In a small pan, melt the butter and the rind, juice, parsely and seasoning. Pre-heat the grill.
  3. Lay plaice fillets on the grill pan and brush with citrus mixture.
  4. cook under a medium heat for 4-6 minutes (8-10 if cooked from frozen), continually brushing with the citrus mixture.
  5. Serve with boiled or croquette potatoes and vegetables.

Cooking Tips:

The direct heat cooks the fish. Brush it with oil and/or flavorings to keep it moist.

Nutritional values per portion (approx)

  • 212 Calories
  • 32g Protein
  • 9g Fat
  • 1g Carbohydrate
  • 0g fibre.

 

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