Wednesday 15. Jul. 2020, week 29
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Oven-baked plaice with curry sauce and chutney

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Estimated Times
Preparation time: 10
Cooking time: 20
 
Ingredients
servings
500gPlaice fillet
3pcs.Red bell pepper ~360 g
5tspRape seed oil ~22.8 g
2tspSea salt ~11 g
4pinchBlack Pepper ~1.5 g
300gBasmati rice
1pcs.Apple ~160 g
1pcs.Onion(s) ~75 g
1tspCurry powder ~2.2 g
1tbspWheat flour ~9 g
5dlVegetable stock ~500 g
4tbspMango chutney ~60 g

Transfer ingredients to supplier
Serving price:5,18 €
Consumption20,73 €
Purchase54,80 €
Delivery percent:12/12

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)

Energy for the recipe Oven-baked plaice with curry sauce and chutney
More statistics
  | Source: 2gangeomugen.dk



 
 
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  • Recommended energy composition:
    Fat: 20-35%
    Protein: 10-35%
    Carbohydrate: 45-65%

    The recommendation is individual and depends on your daily activities.

    Source: (IOM) 2002

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    Daily energy needs
    Male about 11.000 kJ.
    Female about 9.000 kJ.
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Most used ingredients

1.Sea salt
2.Black Pepper
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