Plaice fillets are flavoured with chilli, ginger, mint and coconut milk, then wrapped in parcels and baked in the oven. Courgettes tossed with mustard and sesame seeds and minted new potatoes are served alongside.
Try this recipe with megrim. It's another flat fish from the turbot family.
The fish parcels can be prepared earlier in the day and kept chilled until ready to cook. * Sole or trout fillets can be cooked in the same way. * For Indian-style salmon, use 4 pieces of salmon fillet, 115 g (4 oz) each. Instead of coconut milk, mix the juice of 2 limes with the ginger, onion, chilli and mint. Spread this over the fish, wrap and bake for 15 minutes. Use the finely grated zest from the limes to flavour 250 g (8½ oz) freshly cooked basmati rice. Also stir in 3 tbsp chopped fresh mint and 6 tbsp toasted desiccated coconut. Serve the coconut rice with the salmon.
Vitamin B12 is principally found in foods from animal sources or products fortified with the vitamin. Fish such as plaice, which is an excellent source of this vitamin, can be particularly useful for those who are not eating meat but are including fish in their diet. * Baking the fish in a parcel captures all the flavour and nutrients, and the fish stays deliciously moist.
B1, B6, C, niacin, selenium * B12, folate, iron, potassium * A, B2, calcium, copper, zinc
A simple and almost tasty meal. I'll tweak this a little next time, it certainly is in need of salt and pepper, and maybe 15 mins in the oven. - 14 Feb 2018