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Ingredients 4 x 225g (8oz) plaice, witch, megrim or lemon sole fillets, skinned
Salsa:
1 small mango, peeled and diced
1 red pepper, deseeded and finely chopped
8 cherry tomatoes, quartered
1 red onion, finely chopped
pinch of sugar
1 red chilli, deseeded and finely chopped
2 x 15ml spoon (2 tablespoons) rice vinegar
grated zest and juice of 1 lime
1 x 5ml spoon (1 teaspoon) extra virgin olive oil
salt and black pepper
Serves 4 Nutritional Values Per Portion (Approx) 259 Kilocalories;
43g Protein; 5g Fat; 12g Carbohydrate; 2g Fibre.
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Method
For the salsa: mix together the mango, red pepper, tomatoes and onion, add the sugar, chilli, vinegar and the zest and juice of 1 lime and the oil. Mix thoroughly and leave to stand for 30 minutes.
Lay the fish on a board skinned side up and halve lengthways. Pile the salsa on the tail end of the fillets. Fold the fillet in half, season and place in a large shallow pan.
Cover and cook on a low heat for 7 -10 minutes. Remove the cover, and cook uncovered for a further 3 minutes.
Serve with wild and white rice garnished with fresh thyme. |
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Hot Salsa-Filled Plaice
