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Poached plaice with spring onion and baby carrots

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Fillets of poached plaice in fish stock, served on a bed of samphire. Makes a light and succulent supper or lunch.
Serves
4
Prep
10 minutes
Cook
15-20 minutes
Each 50g serving contains (excludes serving suggestion)
KCal
167
Carbs
11.0g
Fibre
5.0g
Protein
19.9g
Fat
3.7g
Saturates
0.20g
Sugars
7.5g
Salt
1.10g
Portion Fruit & Veg
1
Ingredients
Ingredients
320g chantenay carrots, trimmed and halved lengthways
12 spring onions, cut in 3cm pieces
10g dill, roughly chopped, plus 4 sprigs to serve
1 low-salt vegetable stock cube, dissolved in 500ml water
4 bream fillets
115g samphire
2 tsp cornflour, dissolved in 1 tbsp skimmed milk
1 tbsp 0% fat Greek yogurt
good pinch freshly ground black pepper
4 lemon wedges to serve
Method
  1. Add the carrots to a pan, cover with boiling water, then add a lid and bring to the boil. Turn down the heat and simmer for 12-15 minutes, until the carrots are tender.
  2. Meanwhile, add the spring onions and a quarter of the dill to a large frying pan, placing the fish fillets on top. Pour in the stock and bring to a gentle boil. Cver the pan - with foil if you don’t have a big enough lid - then simmer gently for 5-6 minutes, checking the fish is cooked through.
  3. Carefully remove the fish from the pan, place on a warm plate, and cover.
  4. Add the samphire to the spring onions and stock, then cook for 2 minutes to blanch the samphire. Pour off the stock and add to another saucepan over a medium heat. Put the samphire and spring onions to one side.
  5. Drain the carrots and discard the water, then add the carrots, samphire and spring onions to serving bowls or plates. Finally, place the fish on top.
  6. Stir the cornflour into the boiling stock, stirring until thickened, then add the rest of the dill and the yogurt. Mix well, then pour over the fish. Sprinkle with pepper and serve with a wedge of lemon and a sprig of dill.
Chefs tips
  • Use any carrots if you prefer, simply trim and cut into batons. 
  • Also works well with salmon, haddock, cod or tilapia.
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