| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | 4 | Servings | ||
INGREDIENTS
| 40 | g | Butter, softened 11/2oz |
| Grated rind and juice of 1/2 | ||
| lime | ||
| 1 1/2 | T | Freshly chopped tarragon |
| Salt and freshly ground | ||
| black pepper | ||
| 1 | T | Olive oil |
| 1 | Red onion or bunch of salad | |
| onions finely diced | ||
| 2 | Courgettes, finely diced | |
| 1 | Clove garlic, crushed | |
| 4 | Frozen fillets of plaice | |
| 1 | 250 gram lon grain and wild | |
| rice cooked 8oz | ||
| 4 | Tomatoes, chopped | |
| 2 | T | Freshly chopped parsley |
INSTRUCTIONS
Blend together the butter, lime rind and juice, tarragon and seasoning to taste. Spoon onto a sheet of foodwrap, roll up and chill until required. Heat the oil in a saucepan, add the onion and cook for 2-3 minutes, stirring occasionally. Stir in the courgettes and garlic and cook for a further 3-4 minutes. Meanwhile grill the fish following instructions on the pack. Stir the cooked rice and tomatoes into the courgette mixture and heat through. Add seasoning to taste and serve the fish on the rice with a slice of the tarragon butter on top. Notes This recipe can be made with any favourite rice. Cous cous also makes a delicious alternative. Converted by MC_Buster. NOTES : Grilled plaice with a fragrant butter served on a bed of tomato and courgette rice. Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 249
Calories From Fat: 147
Total Fat: 16.8g
Cholesterol: 25.2mg
Sodium: 426.7mg
Potassium: 386mg
Carbohydrates: 23.4g
Fiber: 2.9g
Sugar: 5.2g
Protein: 4.5g