Baked plaice with papaya, feta and rocket salad recipe

The Delicious and Nutritious Baked Plaice with Papaya, Feta, and Rocket Salad Recipe

Looking for a healthy and flavorful dish to satisfy your taste buds? Look no further than this delectable baked plaice with papaya, feta, and rocket salad recipe. Packed with a combination of fresh ingredients and a burst of flavors, this dish is perfect for a light lunch or dinner.

Nutritional Benefits

  1. Plaice: Rich in protein and low in fat, plaice is a great source of essential nutrients such as vitamin B12 and selenium. It also provides omega-3 fatty acids, which are beneficial for heart health.
  2. Papaya: This tropical fruit is loaded with vitamin C, antioxidants, and fiber. It promotes digestion, boosts the immune system, and supports healthy skin.
  3. Feta Cheese: Although feta cheese is high in sodium, it is a good source of calcium and protein. It also provides essential vitamins and minerals like vitamin B6 and zinc.
  4. Rocket Salad: Also known as arugula, rocket salad is a nutrient-dense leafy green. It contains vitamins A, C, and K, as well as calcium and iron. It is also a natural source of nitrates, which may improve exercise performance.


  1. 4 plaice fillets
  2. 1 ripe papaya, peeled, seeded, and sliced
  3. 100g feta cheese, crumbled
  4. 2 cups rocket salad
  5. 1 tablespoon olive oil
  6. 1 lemon, juiced
  7. Salt and pepper to taste

Processing Steps

  1. Preheat the oven: Set your oven to 180°C (350°F) and allow it to preheat.
  2. Prepare the plaice fillets: Place the plaice fillets on a baking tray lined with parchment paper. Season with salt, pepper, and a drizzle of olive oil.
  3. Bake the plaice fillets: Place the baking tray in the preheated oven and bake for 12-15 minutes or until the fish is cooked through and flakes easily with a fork.
  4. Assemble the salad: In a large bowl, combine the rocket salad, papaya slices, and crumbled feta cheese. Drizzle with olive oil and lemon juice. Toss gently to coat.
  5. Serve: Divide the baked plaice fillets among plates and serve with the refreshing papaya, feta, and rocket salad.

Tips and Recommendations

Here are some tips and recommendations to enhance your experience with this delicious recipe:

  • Choose fresh plaice fillets to ensure the best flavor and texture.
  • Feel free to adjust the seasoning according to your taste preferences.
  • For added crunch, you can sprinkle some toasted pine nuts or pumpkin seeds on top of the salad.
  • Consider adding a squeeze of lime juice to the salad for an extra citrusy kick.
  • Serve the dish with a side of crusty bread or steamed vegetables for a more substantial meal.

Shopping List:

  1. 4 plaice fillets
  2. 1 ripe papaya
  3. 100g feta cheese
  4. 2 cups rocket salad
  5. Olive oil
  6. Lemon
  7. Salt
  8. Pepper

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