Piquant Plaice Recipe-Low Fat-low carbs-diet food-seafood-fish recipe-calories-nutrition facts

Piquant Plaice Recipe (Low Fat)

SERVES: 4
PREP TIME: 20 min
COOK TIME: 13 min
READY TIME: 33 min
CALORIES: 185 Kcal

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INGREDIENTS

  • 8 small plaice fillets, skinned, about 50 g (2 oz) each
  • 1/4 teaspoon ground ginger
  • 1 small onion, finely chopped
  • 150 ml (¼ pint) white wine
  • 150 (¼ pint) Chicken Stock
  • 2 leeks, cut into matchstick strips
  • 4 tablespoons very-low-fat natural yogurt
  • 1 thin slice fresh root ginger
  • ½ teaspoon mild curry powder
  • Salt and pepper
  • Small croutons, to garnish

INSTRUCTIONS

1 Lay the plaice fillets skinned sides uppermost and sprinkle with salt, pepper and ginger. Roll up and secure with wooden cocktail sticks.

2 Scatter the onion in a large frying pan, lay the plaice on top and add the white wine and stock. Cover the pan and simmer gently for about 10 minutes. Remove the plaice paupiettes with a slotted spoon and keep warm.

3 Meanwhile, simmer the strips of leek in boiling water for 3 minutes, then drain.

4 Put the yogurt into a bowl. Squeeze the ginger in a garlic press to extract the juice and add to the yogurt with the curry powder and seasoning.

5 Arrange 2 paupiettes on each plate and garnish with the strips of leek and croutons. Serve the sauce separately.

NUTRITION FACTS

  • Calories: 185 Kcal
  • Protein: 23 g
  • Fat: 3 g
  • Carbs: 11 g