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Plaice with courgette and lemon sauce

Preparation time: 25 minutes,
Cooking time: 15 minutes,
Calories: 169 per portion

ingredients

serves 4
8 small plaice fillets, about 65 g (2 1/2 oz) each, skinned
salt and pepper
finely grated rind of 1/2 lemon
1 tablespoon finely chopped parsley
300 ml (1/2 pint) skimmed milk

for the sauce

350 g (12 oz) courgettes
300 ml (1/2 pint) chicken stock
grated rind of 1/2 lemon
1 garlic clove, chopped dill sprigs, to garnish

method

1. Spread out the plaice fillets, skinned sides uppermost. Sprinkle with salt and pepper to taste, lemon rind and parsley, and roll each one up, securing with a wooden cocktail stick.

2. For the sauce, chop the courgettes and cook with the stock, lemon rind and garlic until just tender. Blend the cooked courgettes and their liquid until smooth.

3. Put the rolled plaice fillets into a shallow pan; add the milk and salt and pepper to taste. Poach the fish gently until it is just tender, about 8-10 minutes, then drain, reserving the liquid. Put on a warmed serving dish.

4. Heat the courgette puree in a pan with sufficient of the fish cooking liquid to make a fairly thin sauce. Spoon the sauce around the rolled fish fillets and garnish with dill.

Thinly sliced courgettes are an ideal vegetable to serve with plaice. Poach them gently in chicken stock until they are just tender while the fish is cooking.

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