Plaice in Spicy Tomato Sauce

Plaice in Spicy Tomato Sauce

Rich in flavour, this low calorie plaice dish provides you with over 2 of your five a day, and a high amount of protein - to help you feel fuller for longer! 

  • Recipe makes: 4 servings
  • Prep time:
    30 mins
  • Cook time: 30 mins
  • Calories: 270
    per serving

Ingredients

  • 90g cream cheese
  • 1 tsp dried oregano
  • 4 x 100g plaice fillets
  • 1 lime
  • 5g fresh dill
  • 1 tbsp extra virgin olive oil
  • 1 onion
  • 1 celery stalk
  • 1 chilli pepper
  • ¼ tsp cumin seeds
  • ¼ tsp coriander seeds, ground
  • ¼ tsp ground ginger
  • ½ red pepper
  • ½ green pepper
  • 1 x 400g can chopped tomatoes
  • 1 tbsp tomato puree
  • 1 tsp salt
  • ¼ tsp freshly ground black pepper

Method

Preheat oven to 180°C / Gas Mark 4 / 350°F

  1. Heat the oil in a heavy-based pan and cook the onion, celery, chilli pepper and spices for about 5 minutes over very low heat.
  2. Add red and green peppers and the remaining ingredients and bring to the boil. Reduce heat and simmer 15-20 minutes, stirring occasionally. Set aside while preparing the fish.
  3. Mix the cream cheese, oregano and cayenne pepper together in a separate bowl and set aside.
  4. Skin the fillets carefully
  5. Spread the cheese filling on all 4 fillets and roll each up. Secure with cocktail sticks.
  6. Place the fillets in a lightly greased baking dish, cover and cook for 10 minutes in the preheated oven.
  7. Pour over the tomato sauce and cook a further 10 - 15 minutes or until the fish is cooked (it will feel firm and look opaque). Garnish with lime slices and dill.
Nutrition information per serving
Calories (kcal)270
Carbohydrate (g)10.5
Fat (g)16.3
Protein (g)21.3
Fibre (g)2.5
Alcohol (g)0.0
Fruit & Veg2.5

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