Plaice
fillets are grilled with a generous sprinkling of the grated rind and
squeezed juices of orange and lemon, with a touch of freshly chopped
tarragon. It was served with fiber-packed long-grain rice for its
cancer-fighting benefits.
Long-grain
rice contains the antioxidant anti-cancer trace mineral selenium, which
is protective against bowel and prostate cancers. Packed full with
vitamin C, citrus fruits such as orange and lemon juices used in this
healthy dish also rich in other antioxidants such as bioflavonoids,
which work with vitamin C to strengthen blood vessel walls, reducing
the risk of stroke and heart disease. Studies suggest that the citrus
oil limonene can reduce the growth of cancerous tumors and possibly
lower blood cholesterol.
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Ingredients :
Serves 4
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1 tsp sunflower oil
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1 onion, peeled and chopped
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1 orange pepper, deseeded and chopped
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175g / 6oz long-grain rice
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150ml / ¼ pint orange juice
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2 tbsp lemon juice
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225ml / 8 fl oz vegetable stock
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spray of oil
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4 x 175g / 6oz plaice fillets, skinned
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1 orange
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1 lemon
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25g / 1oz half-fat butter or low-fat
spread
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2 tbsp freshly chopped tarragon
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salt and freshly ground black pepper
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lemon wedges, to garnish
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Method :
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Heat the oil in a large frying pan, then
sauté the onion, pepper and rice for 2 minutes.
-
Add the orange and lemon juice and bring
to the boil. Reduce the heat, add half the stock and simmer for 15-20
minutes, or until the rice is tender, adding the remaining stock as
necessary.
-
Preheat the grill. Finely spray the base
of the grill pan with oil. Place the fish fillets in the base and
reserve.
-
Finely grate the orange and lemon rind.
Squeeze the juice from half of each fruit.
-
Melt the butter or low-fat spread in a
small saucepan. Add the grated rind, juice and half of the tarragon and
use to baste the plaice fillets.
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Cook one side only of the fish under the
preheated grill at a medium heat for 4-6 minutes, basting continuously.
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Once the rice is cooked, stir in the
remaining tarragon and season to taste with salt and pepper. Garnish
the fish with the lemon wedges and serve immediately with the rice.
Nutritional Facts per 100g :
energy
74 kcals/312kj protein 8g carbohydrate 8g fat 1g fiber 0.4g sugar 1.4g sodium 0.2g
√ egg-free
√
nut-free |
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