Name: Sea bream with spring onion and baby carrots
Prep time: 10 minutes
Cook time: 15-20 minutes
Yield: 4
Ingredients: 320g chantenay carrots, trimmed and halved lengthways; 12 spring onions, cut in 3cm pieces; 10g dill, roughly chopped, plus 4 sprigs to serve; 1 low-salt vegetable stock cube, dissolved in 500ml water; 4 bream fillets (approx. 150g each); 110g samphire; 2 tsp cornflour, dissolved in 1 tbsp skimmed milk; 1 tbsp 0% fat Greek yogurt; good pinch freshly ground black pepper; 4 lemon wedges to serve

Poached plaice with spring onion and baby carrots

Fillets of poached plaice in fish stock, served on a bed of samphire. Makes a light and succulent supper or lunch.

Serves

Prep

10 minutes

Cook

15-20 minutes

Each 420g serving contains (excludes serving suggestion)

KCal

213

Carbs

11.0g

Fibre

4.5g

Protein

28.1g

Fat

5.4g

Saturates

0.1g

Sugars

7.4g

Salt

1.21g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

320g chantenay carrots, trimmed and halved lengthways

12 spring onions, cut in 3cm pieces

10g dill, roughly chopped, plus 4 sprigs to serve

1 low-salt vegetable stock cube, dissolved in 500ml water

4 bream fillets (approx. 150g each)

110g samphire

2 tsp cornflour, dissolved in 1 tbsp skimmed milk

1 tbsp 0% fat Greek yogurt

good pinch freshly ground black pepper

4 lemon wedges to serve

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Method

Step 1

Add the carrots to a pan, cover with boiling water, then add a lid and bring to the boil. Turn down the heat and simmer for 12-15 minutes, until the carrots are tender.

Step 2

Meanwhile, add the spring onions and a quarter of the dill to a large frying pan, placing the fish fillets on top. Pour in the stock and bring to a gentle boil. Cver the pan - with foil if you don’t have a big enough lid - then simmer gently for 5-6 minutes, checking the fish is cooked through.

Step 3

Carefully remove the fish from the pan, place on a warm plate, and cover.

Step 4

Add the samphire to the spring onions and stock, then cook for 2 minutes to blanch the samphire. Pour off the stock and add to another saucepan over a medium heat. Put the samphire and spring onions to one side.

Step 5

Drain the carrots and discard the water, then add the carrots, samphire and spring onions to serving bowls or plates. Finally, place the fish on top.

Step 6

Stir the cornflour into the boiling stock, stirring until thickened, then add the rest of the dill and the yogurt. Mix well, then pour over the fish. Sprinkle with pepper and serve with a wedge of lemon and a sprig of dill.

Recipe tips

Use any carrots if you prefer, simply trim and cut into batons.
Also works well with salmon, haddock, cod or tilapia.

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Sea bream with spring onion and baby carrots

Ingredients