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| Estimated Times |
Preparation time: 10
Cooking time: 20
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Ingredients
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servings
| 500 | g | Plaice fillet |
| 3 | pcs. | Red bell pepper ~360 g |
| 5 | tsp | Rape seed oil ~22.8 g |
| 2 | tsp | Sea salt ~11 g |
| 4 | pinch | Black Pepper ~1.5 g |
| 300 | g | Basmati rice |
| 1 | pcs. | Apple ~160 g |
| 1 | pcs. | Onion(s) ~75 g |
| 1 | tsp | Curry powder ~2.2 g |
| 1 | tbsp | Wheat flour ~9 g |
| 5 | dl | Vegetable stock ~500 g |
| 4 | tbsp | Mango chutney ~60 g |
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Directions
Preheat the oven to 225ºC/fan oven 190ºC.
Cuts the peppers into large wedges.
Place the fish and the peppers on a baking tray lined with baking paper.
Brush the plaice and peppers with 3/5 of the oil, season with salt and pepper and bake in the oven for 20 mins.
Cook the rice according to the instructions on the packet.
Peel and coarsely grate the apple and onion.
Heat the remaining 2/5 of the oil in a pan and sauté the grated apple and onion.
Add the curry and flour and sauté briefly.
Add the stock and let the sauce cook for 10 mins.
Blend the sauce and season with salt.
Serve the plaice with curry sauce, boiled rice and mango chutney.
Tip
Instead of plaice, you can use dab or flounder.
Nutritional data
542 Kcal Per Serving
F: 10 g, P: 32 g, C: 82 g, DF: 4 g
2,166 Kcal (108 Kcal/100 g)
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