Plaice with creamy anchovy sauce

    Plaice with creamy anchovy sauce

    7saves
    2hr20min


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    About this recipe: Lean, white fish, rich in B vitamins, is flavoured with herbs that are quintessentially British – parsley, sage, rosemary and thyme. The creamy anchovy sauce uses low-fat fromage frais instead of cream or sour cream to add a luxurious texture to the dish.

    Ingredients
    Serves: 4 

    • Grated zest and juice of 1 unwaxed lemon
    • 3 tablespoons vegetable oil
    • 2 tablespoons chopped parsley
    • ½ tablespoon finely chopped thyme
    • ½ tablespoon finely chopped sage
    • Salt and black pepper
    • 4 plaice fillets, about 175g (6oz) each
    • 1 sprig of rosemary, bruised
    • Vegetable or olive oil for brushing
    • For the sauce
    • 175g (6oz) fromage frais
    • Grated zest and juice of ½ unwaxed lemon
    • ½ teaspoon anchovy essence, or to taste
    • 2-3 drops of Tabasco sauce (optional)

    Method
    Prep:2hr10min  ›  Cook:10min  ›  Ready in:2hr20min 

    1. Put the lemon zest and juice, oil and chopped herbs in a large, shallow, glass or china dish. Add a little salt and black pepper and whisk briefly to mix.
    2. Lay the cleaned fish fillets in the dish and turn them carefully to coat in the marinade. Nestle the sprig of rosemary between the fillets, then cover and refrigerate for 2 hours, turning them after about 1 hour.
    3. Meanwhile, to make the sauce, put the fromage frais, lemon zest and juice and the anchovy essence in a small bowl. Whisk well, adding salt and pepper to taste and Tabasco sauce, if desired. Set aside at room temperature until ready to serve.
    4. When ready to cook, remove the fish from the refrigerator. Heat a griddle or heavy-based frying pan over a high heat until very hot. Brush or spray the griddle or pan lightly with oil.
    5. Transfer the fish to the hot griddle or pan and reduce the heat to medium-low. Cook for 3 minutes until the fish is charred and lifts away easily from the griddle or pan. Turn the fish and cook for a further 2-3 minutes, until cooked through. Serve immediately with the creamy anchovy sauce and new potatoes.

    Alternatives to plaice:

    Try this recipe with megrim. It's another flat fish from the turbot family.

    Nutrients per serving

    Vitamins B1, B2, B6, B12, niacin

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