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Adriana Rose

Pan-Fried Plaice with Fennel, Samphire, and Orange Recipe Delight!

A delightful recipe for pan-fried plaice served with fennel, samphire, and a zesty orange sauce.
Print Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Seafood
Calories: 280
Ingredients Method Nutrition Notes

Ingredients
  

  • 1 pound plaice fillets skinless
  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 1 cup fennel bulb thinly sliced
  • 1 cup samphire or sea asparagus, rinsed
  • 1 orange zested and juiced
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • Fresh parsley for garnish

Method
 

  1. Heat the olive oil and butter in a large skillet over medium heat.
  2. Add the sliced fennel and sauté for about 5 minutes, until softened.
  3. Add the samphire to the skillet and cook for an additional 2-3 minutes, stirring occasionally.
  4. Season the plaice fillets with salt and black pepper.
  5. Push the vegetables to the side of the skillet and add the fillets.
  6. Cook for 3-4 minutes on each side, or until the fish is cooked through and flakes easily with a fork.
  7. Pour the orange juice and zest over the fish and vegetables in the skillet.
  8. Cook for another minute to warm through.
  9. Serve the plaice topped with the fennel and samphire mixture, garnished with fresh parsley.

Nutrition

Serving: 1servingCalories: 280kcalCarbohydrates: 6gProtein: 25gFat: 18gSaturated Fat: 5gPolyunsaturated Fat: 13gCholesterol: 60mgSodium: 500mgFiber: 1gSugar: 2g

Notes

  • For a spicier kick, add a pinch of red pepper flakes while sautéing the fennel.
  • Substitute the plaice with another white fish like cod or tilapia if preferred.

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