Waitrose

LOVE life Baked plaice with black bean vegetables

Ingredients

100g LOVE Life Brown Basmati Rice
2 x 120g plaice fillets
2 salad onions, thinly sliced
1 tbsp rice wine or dry sherry
1 tsp reduced salt soy sauce
1 tsp sunflower oil
240g pack Waitrose Tenderstem Broccoli Spears,halved
1 large red pepper, deseeded and sliced
2 tbsp Cooks’ Ingredients Black Bean Sauce
1 tsp toasted sesame seeds

Method

1. Preheat the oven to 200ºC, gas mark 6. Cook the rice in boiling water for 20–25 minutes until tender, then drain.

2. Meanwhile, arrange the fish fillets side by side in a shallow, heatproof dish, scatter with the shredded salad onions and drizzle with rice wine or sherry and soy sauce.

 

3. Cover the dish tightly with foil and bake for 10–12 minutes until the fish is opaque and cooked through.

 

4. Meanwhile, heat the oil in a wok and stir-fry the broccoli and pepper for 5 minutes until tender. Stir in the black bean sauce and sesame seeds and serve with the fish and rice.

Cook’s tip

Instead of baking, you can steam the fish. At step 3, place the heatproof dish containing the fish and seasonings in a steamer and cook for 8–10 minutes until the fish is opaque and cooked through.

 

  • Preparation time: 10 minutes
  • Cooking time: 25 minutes
  • Total time: 35 minutes 35 minutes

Serves: 2

Nutritional Info

Typical values per serving:

Energy 1786.568kJ
427kcals
Fat 8.5g
Saturated Fat 1.4g
Carbohydrate 56.3g
Sugars 12.9g
Salt 1.8g

31.3g protein, 6g fibre, 221mg vitamin C

Click here for more information about health and nutrition

4 stars

Average user rating Based on 7 ratings

This recipe was first published in June 2013.