Plaice a la Provencale

Hot Plaice Salad

By the wlr team

Enjoy a lovely low carb, low calorie plaice salad for less than 210 calories! Lovely! 

  • Recipe makes: 4 servings
  • Prep time:
    10 mins
  • Cook time: 30 mins
  • Calories: 208
    per serving


  • 2 garlic cloves
  • 1 yellow pepper
  • 1 red pepper
  • 8 spring onions
  • 4 plaice fillets
  • ¼ tsp salt
  • 1 tsp black pepper
  • 1 tsp chilli pepper flakes
  • 10 pumps Fry Light oil
  • 200g sugar snap peas
  • 2 tbsps olive oil
  • 2 tbsps soy sauce
  • 1 lime juiced


  1. Preheat the oven to 180°C (350°F, Gas Mark 4).
  2. Peel and chop the garlic. De-seed and chop the peppers, slice the spring onion.
  3. Place a piece of kitchen foil onto a baking tray and arrange the fillets on it. Season and sprinkle over the chilli flakes.
  4. Wrap the fish up in a foil parcel and place in the oven for 20 minutes or so until the flesh is white and moist.
  5. Meanwhile, heat the spray oil in a pan and sauté the garlic, peppers, spring onion and sugar snap peas for 4-5 minutes to soften.
  6. To make the dressing, whisk together the olive oil, soy sauce and lime juice.
  7. Serve the vegetables on a plate and top with the fish. Drizzle with the dressing.
Nutrition information per serving
Calories (kcal)208
Carbohydrate (g)9.0
Fat (g)9.5
Protein (g)22.2
Fibre (g)2.7
Alcohol (g)0.0
Fruit & Veg2.1

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