Recipe: plaice fillet with salsa verde

Fish is an important part of the Mediterranean diet. It contains important vitamins (including vitamins A and D), minerals, proteins, iron and omega 3 fatty acids. If you eat fish once a week, you reduce the risk of cardiovascular diseases, among other things.

Vary with different types of fish and choose a fatty fish at least once a week because it contains more omega-3 fatty acids than lean fish. Plaice fillet as used in the recipe below belongs to the medium fat types.

The plaice is combined with a kind of pesto of parsley and pine nuts; the salsa verde. Delicious with brown rice and a salad. Enjoy your meal!

Ingredients for the plaice fillet and the salsa verde

For 4 people

For the salsa verde

• 15 grams of parsley
• 75 ml extra virgin olive oil
• 1 tbsp white wine vinegar
• 20 grams of pine nuts
• 2 tsp mustard
• black pepper

Other

• 250 grams of sweet tomatoes
• 1 chili pepper
• extra virgin olive oil
• White wine vinegar
• a few sprigs of fresh parsley or basil
• salt
• peper
• 5 tbsp flour
• 4 plaice fillets without skin (or other white fish such as haddock fillet or cod)

Prepare the salsa verde first

Puree the bunch of parsley with the olive oil, pine nuts, vinegar, mustard and pepper in a blender (or mash with a mortar and pestle) into a homogeneous sauce.   

Prepare the tomato salsa

Cut the tomatoes into small pieces. Remove the seeds from the chili pepper and chop finely. Make a dressing of three parts olive oil and one part white wine vinegar. Mix the dressing with the tomatoes and the chili pepper. Season to taste with some finely chopped parsley or basil and a pinch of salt.

Finally prepare the fish

If the fillets are still together, first cut them in half lengthwise. Pat them dry with kitchen paper. Sprinkle the fish on both sides with salt and pepper. Dip the fish in the flour.

Heat the olive oil in a large frying pan and fry the plaice fillets for 4-6 minutes until golden brown and cooked through. Carefully turn them halfway through with a spatula. Place a layer of salsa verde on a plate, the fish on top and a few scoops of tomato salsa on top.