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Fried Plaice With Tomato Sauce

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Ingredients

25g/1oz/¼ cup plain (all-purpose) flour
2 eggs, beaten
75g/3oz/¾ cup dried breadcrumbs, preferably home-made
4 small plaice or flounder, skinned
15g/½oz/1 tbsp butter
15ml/1 tbsp sunflower oil
Salt and ground black pepper
1 lemon, quartered, to serve
Fresh basil leaves, to garnish

For the tomato sauce

30ml/2 tbsp olive oil
1 red onion, finely chopped
1 garlic clove, finely chopped
400g/14oz can chopped tomatoes
15ml/1 tbsp tomato purée (paste)
15ml/1 tbsp torn fresh basil leaves

Details

Serves: 4


Method

1. First make the tomato sauce. Heat the olive oil in a large pan, add the finely chopped onion and garlic and cook gently for about 5 minutes, until softened and pale golden. Stir in the chopped tomatoes and tomato purée and simmer for 20-30 minutes, stirring occasionally. Season with salt and pepper and stir in the basil.


2. Spread out the flour in a shallow dish, pour the beaten eggs into another and spread out the breadcrumbs in a third. Season the fish with salt and pepper.


3. Hold a fish in your left hand and dip it first in flour, then in egg and finally in the breadcrumbs, patting the crumbs on with your dry right hand.


4. Heat the butter and oil in a frying pan until foaming. Fry the fish one at a time in the hot fat for about 5 minutes on each side, until golden brown and cooked through, but still juicy in the middle. Drain on kitchen paper and keep hot while you fry the rest. Serve with lemon wedges and the tomato sauce, garnished with basil leaves.

Energy 323Kcal/1354kj; Protein 20.5g; Carbohydrate 25.4g of which sugars 5.5g; Fat 16.3g of which saturates 4.2g; Cholesterol 154mg; Calcium 106mg; Fibre 1.8g; Sodium 338mg

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