Poached Plaice with Rice

Plaice is a  table fish in Britain. You will find plaice on the menu in many restaurants and pubs. They are often battered and served as fish and chips losing its flavour and soaking up to 6 tbsp. of oil.This humble fish, Plaice is packed with vitamins B1, B7 and B12.

It also contains selenium and iron. It is relatively low omega 3 fatty acids compared to some oily fish such as herring. Plaice is low in fat and low in calories. Given the right treatment, it makes a simple, inexpensive, healthy and delicious meal. Plaice is has a  moist texture  with distinct flavour. 

This humble fish, Plaice is packed with vitamins B1, B7 and B12. It also contains selenium and iron. It is relatively low omega 3 fatty acids compared to some oily fish such as herring. Plaice is low in fat and low in calories. Given the right treatment and care. plaice makes a simple, inexpensive, healthy and delicious meal. Plaice is has a  moist texture  with distinct flavour. 

This recipe is my take on a classic Kedgeree without the eggs. My poached Plaice with  rice can be eaten as brunch, lunch and supper. I happened to buy my  plaice from Mudeford when I  recently visited Bournemouth. Any fish fillet can be used if preferred. 

Ingredients

  • 1 large fillet of Plaice
  • 1 ½ cup of uncooked rice or precooked rice
  • 1 pint of chicken Stock
  • Handful of parsley
  • Handful of roughly chopped chives
  • ½ a stalk of lemon grass
  • 4 cloves of garlic.
  • 3 spring onions
  • 3 green chillies
  • 3-4 fillets of anchovies
  • 1-2 tbsp of red oil
  • 1/2 a lemon juice 

Method:

Put the chicken stock in a pan over medium heat.

Add the fresh herbs, two chillies,  three cloves of garlic roughly crushed and crushed lemon grass. Add a pinch of salt to taste 

Let the mixture simmer for about 10 minutes. Making a broth in the process. 
poached plaice with rice

Put the Plaice in the broth to simmer for 2 minutes. Completely reduce the heat and poach for further 5 minutes. Squeeze the lemon over the fish in the broth.

Please note that, if the heat is too high the fish will be marshy in no time. You really don’t want a marshy plaice. Remember that, plaice has a moist texture. 

poached plaice

Remove the plaice from the broth/stock and set aside.

poached plaice with rice

 

Strain the broth but keep the lemon grass in the broth.

Poached plaice 20161121_114118

Cook the fresh rice with the broth. No need to add salt.

Whilst waiting for the rice to cook,

Roughly chop the onion, spring onion, the rest of the chilli and garlic in a food chopper.

Minced vegetable

Add the chilli oil to a hot pan and put the roughly chopped  vegetables into the oil and sauté for about 2 minutes, add the anchovies, stir to break the anchovies down and carry on cooking for a further minute under low heat.

poached plaice with rice 20161121_121958

Add the cooked rice to the sauté vegetables and stir through completely.

Now serve the poached plaice with rice on a plate. Enjoy!!

poached plaice

 

Poached Plaice with Rice

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Ingredients

  • 1 large fillet of Plaice
  • 1 ½ cup of uncooked rice or precooked rice
  • 1 pint of chicken Stock
  • Handful of parsley
  • Handful of roughly chopped chives
  • ½ a stalk of lemon grass
  • 4 cloves of garlic.
  • 3 spring onions
  • 3 green chillies
  • 3-4 fillets of anchovies
  • 1-2 tbsp of red oil
  • 1/2 a lemon juice

Instructions

  • Put the chicken stock in a pan over medium heat.
  • Add the fresh herbs, two chillies, three cloves of garlic roughly crushed and crushed lemon grass. Add a pinch of salt to taste
  • Let the mixture simmer for about 10 minutes, making a broth in the process.
  • Put the Plaice in the broth to simmer for 2 minutes. Reduce the heat completely, poach for further 5 minutes. Squeeze the lemon over the fish in the broth.
  • Note if the heat is too high the fish will be marshy in no time. You want it to hold together. Remember plaice has a moist texture.
  • Remove the plaice from the broth/stock and set aside
  • Strain the broth but keep the lemon grass in the broth.
  • Cook the fresh rice with the broth. No need to add salt.
  • Whilst waiting for the rice to cook,
  • Add the chilli oil to a hot pan and put the roughly chopped vegetables into the oil.
  • Sauté for about 2 minutes, add the anchovies, stir to break the anchovies down and carry on cooking for a further minute under low heat.
  • Add the cooked rice to the sauté vegetables and stir through completely.
  • Now serve the poached plaice with rice on a plate. Enjoy!!
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https://healthyeatingmadeeasy.co.uk/poached-plaice-rice

 

 

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