skip to main content
Plaice a la Provencale

Hot Plaice Salad

Nutrition Data Per Serving
Calories (kcal) 210.4
Carbohydrate (g) 10.2
Protein (g) 22.1
Fat (g) 9.4
Fibre (g) 3.0
Alcohol (g) 0.0
Fruit & Veg 2.1

Ingredients

  • 1 Tbsp/15ml Oil, Olive, Extra Virgin, Average
  • 2 Cloves/6g Garlic, Raw, Average
  • 1 Med/160g Peppers, Capsicum, Yellow, Raw, Unprepared, Average
  • 1 Med/160g Peppers, Capsicum, Red, Raw, Unprepared, Average
  • 8 Meds/120g Onions, Spring Or Scallion, Raw, Average
  • 200g Peas, Sugar Snap, Average
  • 4 Servings/400g Plaice, Fillets, Raw, Average
  • 2 Tbsps/30ml Oil, Olive, Extra Virgin, Average
  • 2 Tbsps/30ml Sauce, Soy, Average
  • Juice of 1 Lime/50ml Juice, Lime, Fresh, Average
  • 2 Tsps/10ml Oil, Sesame, Average
  • 4 Tbsps/60ml Oil, Sunflower, Average

Method

  1. Preheat the oven to 180°C (350°F, Gas Mark 4).
  2. Peel and chop the onion and 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 chillli flakes. 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.
  4. Meanwhile, heat the oil in a pan and sauté the garlic, yellow pepper, spring onion and sugar snap peas for 4-5 minutes to soften.
  5. To make the dressing, whisk together all the ingredients.
  6. Serve the vegetables on a plate and top with the fish. Drizzle with the dressing.

Start a Free Trial Today

WLR has an extensive range of low-fat and low calorie recipes to help you follow a healthy, balanced diet. Try it free for 24 hours.

Take our FREE trial »

Sponsored

Start a Free Trial Today

WLR has an extensive range of low-fat and low calorie recipes to help you follow a healthy, balanced diet. Try it free for 24 hours.

Take our FREE trial »

Imperial | Metric

How Soon Could You Lose a Stone?


Calculate »

New for 2018

Calorie Carb and Fat Bible 2018
  • 25,000+ UK basic and branded foods
  • Completely Updated for 2018
  • New Eating Out section, all major UK restaurants covered
  • Easy to find foods
  • Calories burned information

£5 discount here on wlr

Sponsored

If you enjoyed this article, try our newsletter. It's free.

Receive the latest on what works for weight loss straight to your inbox. We won't share your email address. Privacy policy