Here rolled up plaice fillets, flavoured with oyster sauce, ginger and spring onions, are set on a bed of the sea vegetable samphire and then steamed. They're served with a mixture of long-grain and wild rice.
Try this recipe with megrim. It's another flat fish from the turbot family.
Use mixed Chinese greens, thinly sliced, or 225 g (8 oz) broccoli, cut into small florets, instead of the samphire. * Serve the fish with fried rice rather than the long-grain and wild rice mixture. Cook 280 g (10 oz) long-grain rice in boiling water for 10–12 minutes, or according to the packet instructions, until tender. Drain. Stir-fry 1 onion, chopped, ½ red pepper, seeded and chopped, 1 stalk celery, diced, 3 garlic cloves, chopped, and 1 tsp chopped fresh root ginger in 1 tbsp groundnut oil for 2–3 minutes. Remove from the wok and set aside. Heat another 1 tbsp oil in the wok and add the rice, spreading it out in a thin layer. Cook over a moderate heat until lightly browned on one side. Turn over, add the stir-fried vegetables and stir-fry for 2 minutes. Add 2 tsp soy sauce and 55 g (2 oz) frozen peas and stir-fry for another 2 minutes. Sprinkle with chopped fresh coriander and serve.
Wild rice is not a true rice but the seeds of a North American grass. It contains more protein than ordinary rice and is rich in the essential amino acid, lysine, which is usually in short supply in most grains. Amino acids are the building blocks of protein. * Using the green leaves of spring onions increases the beta-carotene content of the onions.
B1, B6, B12, niacin, selenium * A * B2, C, folate, calcium, copper, iron, potassium, zinc
Plaice is such a delicate fish that the ingredients totally overpowered it - dont bother with this one unless you like feeding the dustbin - 15 Feb 2010