Ingredients / Shopping List
4 fillets of plaice (about 100g each taken from either side of the back bone)2 thin red chillies1 large clove garlic30g butterCornish sea saltFreshly ground black pepper1 lemonMash: 800g white potatoes such as ‘Estima’100g pink cooked prawns30g butter20g ends of smoked salmon3 Brussels sprouts per person
4 fillets of plaice (about 100g each taken from either side of the back bone)
2 thin red chillies
1 large clove garlic
30g butter
Cornish sea salt
Freshly ground black pepper
1 lemon
Mash: 800g white potatoes such as ‘Estima’
100g pink cooked prawns
20g ends of smoked salmon
3 Brussels sprouts per person
Prep to Cook: Pans, potato peeler, fork, masher, shallow ovenproof dish, veg knife chopping board.
Prep: 1. Prep the mash:
Peel and chop the three large white potatoes
Boil in salted water for 15 minutes with lid on
When tender to a fork drain and mash with seasoning and butter
Dice up the prawns and the smoked salmon
Mix into the mash and pile into an oven proof dish
Dot with butter all over the top put in the oven 190ºC or Gas 5
2. Prepare the fish:
Lay the fish onto a flat baking dish – each fish needs its own space
Sprinkle with Cornish sea salt
Grind some black pepper over the fish
Melt the butter gently in a jug– about 25seconds in the microwave
Carefully slice the chilli either side of the seeds
Scrape out the seeds and throw away, retain the chilli flesh
Dice up the red chillies really finely
Peel and grate the garlic
Mix these flavours into the melted butter and pour over each of the plaice
Cook in the oven at 190C or Gas 5 for 15mins
The fish will be cooked when it turn white rather than opaque
Now turn on the grill and pop the fish under the grill to brown the butter
3. Prep the sprouts:
Slice the sprouts into thin slices about 3mm thick
Drop into boiling water for 3 minutes and drain
4. Prep the plate:
Place the fish onto the plate and spoon over the butter
Add a spoonful of fishy mash and then the sprouts
Serve immediately
Plaice fillets are light and moist with incredible flavour. It is a good choice for those who may not usually choose fish. There are no bones to deal with. You can use any white fish off the bone for this recipe if plaice is too expensive.
Cooks Know How: Plaice is a white, flat, fat-free fish. The oil is in the liver of white fish not in the flesh. Plaice is a good source of protein. Served with prawn potato mash this dish looks good on the plate and is a healthy light meal. Baking fish is a simple way to cook it that does not toughen the fish flesh.