Flatfish with Oranges

Ingredients

4 x Regal Plaice or Lemon Sole Fillets, fresh or defrosted

15g (1/2oz) Butter or margarine

1 x 300g Can mandarin oranges, in natural juice, drained

1 x 15ml spoon (1 tbsp) Lemon juice

Salt and black pepper

30g (1oz) Flaked almonds or chopped mixed nuts, toasted

Pinch cayenne pepper (optional)

Chopped parsley, to garnish, (optional)


Microwave Power: 800 Watt

Method

1) Skin the fillets and roll from head to tail, skinned side inside, and arrange in a suitable shallow dish. Dot with butter or margarine and spoon over the mandarin oranges.


2) Sprinkle with lemon juice, cover and cook on HIGH for 4 to 4 ½ minutes.


3) Leave to stand covered for 2 minutes. Season, sprinkle with almonds and cayenne pepper.


4) Garnish with parsley before serving with mashed potatoes and green vegetables.


Tip: Alternatively cover and bake at 190°C/375°F, Gas Mark 5 for 20-25 minutes.

Serves: 4

Provided By: Sea Fish Authority