Plaice Provençal -

Plaice Provençal

Ingredients

4 large plaice fillets
2 small red onions
120ml/4fl oz/½ cup vegetable stock
60ml/4 tbsp dry red wine
1 garlic clove, crushed
2 courgettes, sliced
1 yellow pepper, seeded and sliced
400g/14oz can chopped tomatoes
15ml/1 tbsp chopped fresh thyme
Salt and black pepper
Potato gratin, to serve

Details

Serves: 4

Method

Preheat the oven to 180°C/350°F/Gas 4. Lay the plaice skin-side down and, holding the tail end, push a sharp knife between the skin and flesh in a sawing movement. Hold the knife at a slight angle with the blade towards the skin.

Cut each onion into eight wedges. Put into a heavy-based saucepan with the stock. Cover and simmer for 5 minutes. Uncover and continue to cook, stirring occasionally, until the stock has reduced entirely. Add the wine and garlic clove to the pan and continue to cook until the onions are soft.

Add the courgettes, yellow pepper, tomatoes and thyme and season to taste. Simmer for 3 minutes. Spoon the sauce into a large casserole.

Fold each fillet in half and put on top of the sauce. Cover and cook in the oven for 15-20 minutes, until the fish is opaque and flakes easily. Serve with a potato gratin.

COOK'S TIP:- Skinless white fish fillets such as plaice are low in fat and make an ideal tasty and nutritious basis for many low fat recipes such as this one.

NUTRITION NOTES Per portion:- Energy 191Kcals/802kj, Protein 29.46g, Fat 3.77g, Saturated Fat 0.61g, Fibre 1.97g

Related food category:

• Fish and Seafood