Hot Salsa Filled Plaice

Hot Salsa Filled Plaice

Serves 4

Points plan 3 pts per serving

Core recipe

4 x 225 g (8 oz) plaice, witch, megrim or lemon sole fillets, fresh or defrosted, skinned

Salsa
1 small mango, peeled and diced
1 red pepper, deseeded and finely chopped
8 cherry tomatoes, quartered
1 red onion, finely chopped
pinch of sugar
1 red chilli, deseeded and finely chopped
2 x 15ml spoon (2 tablespoons) rice vinegar
grated zest and juice of 1 lime
1 x 5ml spoon (1 teaspoon) extra virgin olive oil
salt and black pepper

For the salsa: mix together the mango, red pepper, tomatoes and onion, add the sugar, chilli, vinegar and the zest and juice of 1 lime and the oil.  Mix thoroughly and leave to stand for 30 minutes.

Lay the fish on a board skinned side up and halve lengthways.  Pile the salsa on the tail end of the fillets.  Fold the fillet in half, season and place in a large shallow pan. 

Cover and cook on a low heat for 7 -10 minutes.  Remove the cover, and cook uncovered for a further 3 minutes.