Roasted plaice with fennel and tomatoes – 385 calories

IMG_1016Trying to eat fish more often!  This was quite easy to make and cooks all in the one roasting dish.  Ready in less than half an hour!

 

Preparation Time: 10 mins

Cooking Time: 35 mins

Serves: 2

Calories per serving: 384.7


Ingredients

Potatoes, Charlotte – 300g

Olive Oil – 20ml

Red Onions – 1 Sm/90g

Garlic, Raw – 1 Clove/3g

Fennel, Bulb – 180g

Baby Plum Tomatoes – 100g

Dill, Fresh – 1 Tbsp/3g

Chilli Flakes – Pinch

Plaice Fillets – 2 Fillets/280g

Lemon, Fresh – 1 Lemon/115g

Parsley, Fresh – 10g


Method

Preparation: Finely slice the potatoes (leaving skin on). Peel the onion and cut into wedges. Peel and finely slice the garlic. Halve the plum tomatoes. Finely dice the red chilli. Halve the lemon. Trim and finely slice the fennel.

Preheat the oven to gas 6, 200°C, fan 180°C. In a large roasting tin, toss the potatoes with 1 tbsp oil and some seasoning. Roast for 20 minutes.

Heat 1/2 tbsp oil in a pan. Add the onion and cook for 5 minutes, or until softened. Add the garlic and fennel with a little seasoning, and cook for 2 minutes more.

Spoon the fennel mixture over the potatoes. Top with the tomatoes, dill and chilli, then return to the oven for 5 minutes.

Arrange the plaice fillets, skin-side down, over the veg mixture. Squeeze over half the lemon, then drizzle with the remaining oil; season well.

Cut 4 lemon slices from the remaining half and sit two on each fillet.

Return to the oven for 8 minutes, or until the fish is cooked through and the veg is tender.

Scatter with parsley to serve.


Nutrition Data Per Serving

Calories (kcal)  384.7

Carbohydrate (g)  31.3

Fat (g)  15.3

Fibre (g)  7.5

Fruit & Veg  3.3

Protein (g)  27.8

Alcohol  0.0

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