Baked plaice with papaya, feta and rocket salad

Papaya is a fragrant tropical fruit prized for its sweet, orange flesh, and it makes a vibrant contribution to this light salad packed with spring flavours. With gorgeous baked plaice, fresh rocket and creamy feta this dish can be made in under half an hour and is the perfect fuss-free lunch or light main.

Ingredients

serves four
For the fish

4 skinless plaice fillets
1 lemon, zested and juiced
1 tbsp olive oil
For the salad

1 ripe papaya, de-seeded and cut into 1cm chunks
60g wild rocket (arugula)
2 ripe avocados, de-stoned and cut into 1cm chunks
small handful fresh coriander, leaves picked
small handful fresh mint, leaves picked and any large leaves torn
1 lemon, juiced
2 tbsp olive oil
100g feta, crumbled

Each serving contains

Carbohydrate 9.1g Protein 25.8g Fat 30g Fibre 5.5g

Method
1.Preheat the oven to gas 4, 180°C, fan 160°C.
2. Line a roasting tin with non-stick baking paper. Arrange the fish in the tin and scatter over the lemon zest. Drizzle over the lemon juice and olive oil, then season with some freshly ground black pepper. Bake for 8-10 minutes, until the fish is opaque and firm to the touch.
3. To make the salad, combine the papaya, rocket, avocado, herbs, lemon juice and oil; toss to coat.
4. Divide the salad between 4 serving plates and top with the crumbled feta. Serve with the cooked plaice.

From recipe idea seen here

Did you know that Christopher Columbus, an Italian voyager reputably once referred to papayas as the fruit of the angels. The fruit which is extremely rich in Vitamin C has a wide range of health benefits making it a great fruit option to include in your diet.

If the papaya is ripe, it can be eaten raw. However, unripe papaya should always be cooked before eating, especially during pregnancy. That’s because the unripe fruit has a high latex content, which can stimulate contractions. The skin is green when unripe, and orange when ripe. The flesh inside is yellow, orange or red.

Read more about this fruit here

~ wishing all readers a happy day ~

Dear reader, you will find a variety of recipe suggestions within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan