This healthy and delicious plaice fillet on vegetables will delight you. Not only is it very quick to prepare and healthy, but it tastes fantastic.
The included vegetables cauliflower and carrots make this fine fish dish a real superfood. In cauliflower there are many valuable minerals as well as B vitamins and vitamin C. The medicinal properties of carrots were already known to the ancient Greeks and Romans. No other vegetable contains so much beta-carotene. The more intense the color of carrots, the richer they are in beta-carotene. It strengthens vision and is good for the heart, skin, immune system, mucous membranes and growth. However, the body has difficulty absorbing beta-carotene from raw carrots. It becomes easier when the roots are cooked.
Plaice is a real powerhouse from the sea and contains plenty of protein and vitamins. It is available all year round and can be fried, baked, grilled or steamed. In addition, plaice does not require a long preparation time and is therefore wonderfully suitable for quick cooking. We recommend serving the fine plaice fillet with plenty of vegetables and brown rice or millet.
Enjoy cooking!
Ingredients for the Plaice Fillet on Vegetables
- 250 g fresh plaice fillets
- 2 carrots
- 300 g cauliflower
- 1 bunch of spring onion
- 150 ml coconut milk
- 1 tbsp. tamari
- 1 pinch turmeric
- 1 lemon
- 2 tbsp. coconut oil
- Parsley
- Sea salt and pepper
Preparation of the Plaice Fillet on Vegetables
Step 1
First you can prepare the vegetables. Cut the 2 carrots into thin slices and cut the spring onions into fine rings.
Step 2
Then sauté the finely sliced spring onions with the carrots in 1 tablespoon of coconut oil.
Step 3
Wash the cauliflower thoroughly and divide it into small florets. Cook the cauliflower for 5 minutes.
Step 4
Meanwhile, you can wash the plaice fillets under running water, pat dry and sprinkle with lemon juice. Season the fillets with pepper and sea salt and fry them in a pan with 1 tablespoon of coconut oil for 3-4 minutes.
Step 5
Deglaze the steamed vegetables with 150 ml of coconut milk and add 1 pinch of turmeric. You can season the sauce with pepper and salt and 1 tablespoon of tamari and then stir in the steamed cauliflower.
Step 6
Arrange the fried plaice fillets on the vegetables and garnish with fresh parsley. This goes wonderfully with cooked brown rice or millet.
Tip:
You can also use broccoli or other vegetables for this dish instead of cauliflower. Prepare this dish in spring, because the spring plaice is caught young and is particularly tender and juicy.
