Baked plaice with vegetables and herbs

For 2 people
  • 1/2 Bund Rauke
  • 1/2 Bundle Basil
  • 1 Garlic clove
  • 100 ml + 4 tbsp olive oil
  • Salt
  • pepper
  • 2 ready-to-cook plaice (approx. 600 g each)
  • 1 egg (size M)
  • 50 g flour
  • 100 g Panko flour
  • 1 small head of cauliflower
  • 1 onion
  • 11 EL Oil
  • 150 ml Coconut milk
  • 200 g green asparagus
  • 2 TL Sugar
  • 6 Cherry tomatoes
  • Sea salt
50 Minutes
light
1.
Wash, clean and chop rocket and basil. Peel the garlic, cut smaller. Puree the rocket, basil, garlic and 100 ml olive oil with a hand blender, season with salt and pepper. Pour into a glass with a screw cap and chill
2.
Wash the clods, pat dry and fillet. Halve the fillets, season with salt and pepper. Whisk the egg and 2 tbsp cold water together. Turn the fillets one after the other in the flour, egg and panko flour, press lightly. Put in a cold place
3.
Clean the cauliflower, cut into florets and wash. Cook in boiling salted water for about 12 minutes. In the meantime, peel the onion and cut into strips. Heat 1 tablespoon of oil in a saucepan. Sauté the onion strips while turning. Pour in coconut milk, simmer for about 5 minutes. Drain the cauliflower, add to the coconut milk and puree. Season with salt and pepper to taste
4.
Wash the asparagus, cut off the woody ends. Halve the asparagus spears. Heat 2 tablespoons of olive oil in a pan. Fry the asparagus pieces all over, season with salt, pepper and sugar, remove and keep warm
5.
Wash tomatoes, cut crosswise at the bottom. Heat 2 tablespoons of olive oil in a small pan. Melt tomatoes in it. Take out and sprinkle with sea saltsprinkle on top
6.
Heat 5 tablespoons of oil in each of 2 pans. Bake the fillets in it for about 4 minutes, turning once. Remove and drain on kitchen paper. Arrange plaice, asparagus and cauliflower puree on plates. Garnish with tomatoes and some pesto. Put the rest of the pesto back in the cold and use it elsewhere
1 person approx:
  • 930 kcal
  • 3900 kJ
  • 83 g protein
  • 42 g fat
  • 46 g carbohydrates

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