Grilling fish or meat is one of the best ways to get rid of bad cholesterol. You can keep grilled food hot until serving time by setting it on the side of the grill rack, away from the coals.
Zesty Citrus-Grilled Plaice
1 Onion, peeled and chopped
1 Orange pepper, deseeded and chopped
1 teaspoon Sunflower oil
2 tablespoon Lemon juice
2 tablespoon Freshly chopped tarragon
6 oz Long-grain rice
1/4 pint Orange juice
8 fl oz Vegetable stock
4 x 6 oz Plaice fillets, skinned
1 oz Half-fat butter or low fat spread
Spray of oil
Lemon wedges, to garnish
Salt and freshly ground black pepper
Heat the oil in a large frying pan, then saute the onion, pepper and rice for 2 minutes.
Add the orange and lemon juice and bring to a boil. Reduce the heat, add half the stock and simmer for 15-20 minutes, or until the rice is tender, adding the remaining stock as necessary.
Preheat the grill. Finely spray the base of the grill pan with oil. Place the plaice fillets in the base and reserve.
Finely grate the orange and lemon rind. Squeeze the juice from half of each fruit.
Melt the butter or low-fat spread in a small saucepan. Add the grated rind, juice and half of the tarragon and use it to baste the plaice fillets.
Cook one side only of the fish under the preheated grill at a medium heat for 4-6 minutes, pasting continuously.
Once the rice is cooked, stir in the remaining tarragon and season to taste with salt and pepper. Garnish the fish with the lemon wedges and serve immediately with the rice.
Citrus-Grilled Plaice is an easy and healthy recipe. It’s a recipe recommended for busy home cooks who prefer low-fat foods.