Recipes

Skate with Orange and Cardamom

Ingredients

455g (1lb) skate wings, fresh or defrosted, cut into portions
55g (2oz) butter
juice of one lemon
½ x 15ml spoon (½ tablespoon) cardamom seeds, crushed
salt and pepper
juice and rind of 2 oranges
1 tomato, skinned, deseeded and chopped
chives, chopped to garnish

Preparation

Heat the butter in a pan and add the skate wings.
Cook for 2-3 minutes on each side.
Add the remaining ingredients except the tomato.
Cover and simmer for 3-4 minutes.
Garnish with tomatoes and chives.
Serve with mashed potato and vegetables.

Serves 4

Nutritional values per portion (approx)) 187 Kilocalories; 18g Protein; 12g Fat;
3g Carbohydrate; 0.2g Fibre.

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