Citrus grilled Plaice Recipe

Summary

Preparation Time10 MinCooking Time10 Min
Ready In20 MinDifficulty LevelMedium
Health IndexAverageCuisine
CourseMethod
Main IngredientInterest Group

Ingredients

 Sunflower oil1 Teaspoon
 Onion1 , peeled and chopped
 Orange pepper1 , deseeded and chopped
 Long grain rice6 Ounce (175 Gram)
 Orange juice1⁄4 Pint (150 Milliliter)
 Lemon juice2 Tablespoon
 Vegetable stock8 Fluid Ounce (225 Milliliter)
 Oil spray1
 Plaice fillets6 Ounce, skinned (175 Gram)
 Orange1
 Lemon1
 Half fat butter/Low fat spread1 Ounce (25Gram)
 Tarragon2 Tablespoon, chopped
 Ground black pepper To Taste
 Lemon wedges2 (For Garnish)
 Salt To Taste

Nutrition Facts

Serving size: Complete recipe

Calories 1247 Calories from Fat 223

% Daily Value*

Total Fat 25 g38.8%

Saturated Fat 9.6 g47.8%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 1093 mg45.5%

Total Carbohydrates 215 g71.6%

Dietary Fiber 14.9 g59.7%

Sugars 31.1 g

Protein 52 g104.7%

Vitamin A 42.9% Vitamin C 763.1%

Calcium 53.5% Iron 72.8%

*Based on a 2000 Calorie diet

Directions

1. Heat the oil in a large frying pan, then saute the onion, pepper and rice for 2 minutes.
2. Add the orange and lemon juice and bring to the boil. Reduce the heat, add half the stock and simmer for 15-20 minutes, or until the rice is tender, adding the remaining stock as necessary.
3. Preheat the grill. Finely spray the base of the grill pan with oil. Place the plaice fillets in the base and reserve.
4. Finely grate the orange and lemon rind. Squeeze the juice from half of each fruit.
5. Melt the butter or low-fat spread in a small saucepan. Add the grated rind, juice and half of the tarragon and use to baste the plaice fillets.
6. Cook one side only of the fish under the preheated grill at a medium heat for 4-6 minutes, basting continuously.
7. Once the rice is cooked, stir in the remaining tarragon and season to taste with salt and pepper. Garnish the fish with the lemon wedges and serve immediately with the rice.
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