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Baked plaice with black bean vegetables
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100g Brown Basmati Rice
2 fillets from a 450g pack Waitrose Frozen Icelandic Plaice Fillets, thawed
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
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.
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.
Typical values per serving:
31.3g protein, 6g fibre, 221mg vitamin C
This recipe was first published in Fri Jun 28 13:59:00 BST 2013.