Ingredients

• 2 x 170g (6oz) plaice or lemon sole fillets, frozen or fresh
• lemon juice
• salt and pepper
• 30g ( 1 oz) cheese, grated
• 4 cherry tomatoes, halved
• fresh chopped parsley, to garnish

Method

Preheat the grill

1. Place the frozen fillets onto a greased grill pan. Sprinkle with lemon juice and cook under a moderate heat for 6-8 minutes (3-4 if fresh). Season.
2. Remove the fish from under the grill. Place the cheese and tomatoes on top of the fillets and return to the grill. Cook for a further 4-5 minutes (2-3 if fresh) until the cheese melts.
3. Garnish and serve with a baked potato and green vegetables.

NUTRITIONAL VALUES PER PORTION (APPROX) 202 Kilocalories; 32g Protein; 5g Fat; 1g Carbohydrate:0g Fibre.

Serves 2

With Kind Permission © The Sea Fish Industry Authority.

Sponsors Link