Crispy Golden Plaice Recipe

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Crispy Golden Plaice with Spinach Sauce Recipe

(Healthy Plaice Recipe)

Ingredients:  Serves 4,  Oven: Preheat to 180C

4 x fillets fresh plaice, skinned

1 egg, beaten

8 tablespoons fine polenta flour or cornmeal

a little vegetable oil

3 baby leeks, finely chopped

150 ml ( pint) dry white wine

300 ml ( pint) skimmed milk

2 teaspoons vegetable bouillon stock powder

1 tablespoon cornflour

2 handfuls fresh spinach, finely shredded

salt and freshly ground black pepper

whole tomatoes and lemon wedges to garnish

 

Method:

Season the plaice fillets well with salt and freshly ground black pepper.  Place the beaten egg in a shallow bowl and place the polenta flour or cornmeal on a plate.  Dip each fillet first in the egg, coating both sides, then into the flour, again coating both sides.  Preheat a nonstick frying pan.  Spray the pan lightly with cooking spray oil.  Alternatively, add a little vegetable oil to the pan, then wipe out, using a wad of absorbent kitchen paper.  When the pan is hot, add sufficient fillets of fish to cover the base of the pan.  Cook for 2-3 minutes, then flip the fillets over and cook for a further 2-3 minutes.  Transfer the fish to a baking tray and place in the oven to keep warm.  In a separate nonstick pan dry-fry the leeks until soft.  Add the wine, milk and stock powder to the saucepan and heat gently.  Slake the cornflour with a little cold milk and stir into the hot milk.  Reduce the heat and simmer for 2-3 minutes as the sauce thickens.  Add the spinach and season to taste.   Transfer the fish to a serving dish and garnish with tomatoes and lemon wedges.

 

Note:  Fine polenta flour or cornmeal makes an interesting coating for fish, meats and some vegetables.  It absorbs moisture from the food as it cooks, resulting in a crisp golden coating.

 

Nutrient Value Per Serving:

404 calories

6.7 g total fat

 

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