Roast Fillet of Plaice with Fennel and Anchovy Sauce


by: Chef Ria

This is a very light dish but with a very full flavor. Normally, I prefer not to buy anchovies in oil because, unless you are sure of the quality, they can sit around too long and become rancid. Traditionally in Piemonte, however, they use them for this dish? so just try to buy good—quality ones. Alternatively, buy salted anchovies, soak them, pat dry and put them under oil yourself. In winter we use Castelfranco, a type of radicchio that looks like a yellow rose with red spots, but you can use arugula instead.


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serves: 4

8 skinless plaice fillets (each about 5 ounces)

2 fennel bulbs

4 tablespoons extra virgin olive oil

3 cloves garlic

3 tablespoons milk

10 anchovy fillets (in oil)

4 teaspoons sunflower oil

1 head of Castelfranco radicchio (or a large bunch of arugula)

1 lemon (juice)

salt and pepper

Nutrition Facts
Roast Fillet of Plaice with Fennel and Anchovy Sauce

Servings Per Recipe: 4

Amount per Serving

Calories: 348

  • Total Fat: 25.8 g
  •     Saturated Fat: 4.1 g
  •     Trans Fat: 0 g
  • Cholesterol: 49.9 mg
  • Sodium: 153.8 mg
  • Total Carbs: 13.2 g
  •     Dietary Fiber: 4.2 g
  •     Sugars: 1.2 g
  • Protein: 17.7 g

how is this calculated?

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1.  Lay each plaice fillet between 2 sheets of plastic wrap and, with a meat pounder or rolling pin, very gently pound to make the fish thin enough to roll. Remove the plastic Wrap, then carefully roll up each fillet into a cylinder, trim each end, and secure with a cocktail stick.

2.  Cut the fennel bulbs in half lengthwise, then slice lengthwise again, fairly thickly — each slice should be around 1/4 inch thick.

3.  Heat a tablespoon of the olive oil, crush one of the garlic cloves and add to the pan, with the fennel. Cover with a lid, and stew gently for about 5 to 6 minutes, adding a little water if necessary. The fennel should be cooked but still slightly crunchy. Turn off the heat and leave to cool in the cooking liquid.

4.  While the fennel is cooking, put the milk into a small pan with the rest of the garlic, bring to the boil, turn clown to a simmer, and cook until the garlic is completely smashed (about 10 minutes).

5.  While the garlic is cooking, put the anchovies into at small howl over the top of the pan and stir to "dissolve" them — it will only take at few minutes. Push through at fins sieve.

6.  When the garlic is cooked, hand-blend in with a little of the cooking milk. Add the anchovies and 2 tablespoons of the remaining olive oil.

7.  Heat 2 nonstick pans and divide the sunflower oil between them. Season the fish rolls and put into the pans, each roll standing on its end. Cook for 2 minutes until the bases turn golden, then turn each roll over on to the other end, and cook for another 2 minutes. Turn the heat down and leave to rest for a minute or so in the pan, to cook through.

8.  While the fish is resting, toss the Castelfranco or arugula with a mixture of lemon juice, the remaining olive oil and salt and pepper. Arrange in the middle of your serving plates with the fennel around it. Drizzle with the anchovy sauce, then place the fish on top cf the salad.

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