Waitrose

Pan-fried plaice with kale, orange and dill salad

Other flat white fish such as lemon sole will work just as well.

  • Gluten Free

Ingredients

2 essential Waitrose oranges
3 tbsp essential Waitrose olive oil
2 tbsp essential Waitrose cider vinegar
1 tsp essential Waitrose dijon mustard
1 tsp fennel seeds, toasted
200g essential Waitrose kale, tough stalks discarded
15g essential Waitrose unsalted butter
250g pack plaice fillets
½ essential Waitrose lemon, zest and juice
½ x 20g pack dill, chopped

Method

1. Peel and segment the oranges over a bowl to catch the juices, squeezing the juice from the leftover flesh; set the segments aside. Whisk the oil, vinegar, mustard and fennel seeds into the juice and season.

2. Cook the kale in a pan of boiling salted water for 2-3 minutes, until just tender. Drain well, then toss through the orange and fennel dressing; set aside.

3. Heat the butter in a large frying pan until foaming, season the fish and add to the pan, flesh-side down. Cook over a medium heat for about 3 minutes, until golden. Turn over and cook for a further minute, then add the lemon zest and juice, basting the fillets. Toss the warm kale with the dill and orange segments before serving with the fish, spooning over the pan juices.

Pan-fried plaice with kale, orange and dill salad
  • Preparation time: 15 minutes
  • Cooking time: 10 minutes
  • Total time: 25 minutes 25 minutes

Serves: 2

Nutritional Info

Typical values per serving:

Energy 1,843kJ
443kcals
Fat 30.8g
Saturated Fat 7.5g
Carbohydrate 14.8g
Sugars 14.5g
Protein 26.6g
Salt 0.8g
Fibre 5.8g

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4 stars

Average user rating Based on 1 rating

This recipe was first published in Sun Feb 01 13:47:00 GMT 2015.