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Baked plaice with papaya, feta and rocket salad recipe

Baked plaice with papaya, feta and rocket salad recipe

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Papaya is a fragrant tropical fruit prized for its sweet, orange flesh, and it makes a vibrant contribution to this light salad packed with spring flavours. With gorgeous baked plaice, fresh rocket and creamy feta this dish can be made in under half an hour and is the perfect fuss-free lunch or light main. See method

  • Serves 4
  • 10 mins to prepare and 10 mins to cook
  • 407 calories / serving
  • Gluten-free

Ingredients

For the fish

  • 4 skinless plaice fillets
  • 1 lemon, zested and juiced
  • 1 tbsp olive oil

For the salad

  • 1 ripe papaya, deseeded and cut into 1cm chunks
  • 1 x 60g pack wild rocket
  • 2 ripe avocados, destoned and cut into 1cm chunks
  • small handful fresh coriander, leaves picked
  • small handful fresh mint, leaves picked and any large leaves torn
  • 1 lemon, juiced
  • 2 tbsp olive oil
  • 100g feta, crumbled

Each serving contains

  • Energy

    1695kj
    407kcal     20%

  • Fat

    30g 42%

  • Saturates

    8g 42%

  • Sugars

    8g 8%

  • Salt

    1.3g 22%

of the reference intake
Carbohydrate 9.1g Protein 25.8g Fibre 5.5g

Method

  1. Preheat the oven to gas 4, 180°C, fan 160°C.
  2. Line a roasting tin with nonstick baking paper. Arrange the fish in the tin and scatter over the lemon zest. Drizzle over the lemon juice and olive oil, then season with some freshly ground black pepper. Bake for 8-10 minutes, until the fish is opaque and firm to the touch.
  3. To make the salad, combine the papaya, rocket, avocado, herbs, lemon juice and oil; toss to coat.
  4. Divide the salad between 4 serving plates and top with the crumbled feta. Serve with the cooked plaice.

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