roasted skate wings

Roasted Skate

The delicate flavours of skate are given a boost with chillies and roasted cherry tomatoes and a dressing of capers, lemon juice and mustard gives a further piquant kick. So delicious and yet still on the table in under 30 minutes, perfect for knocking up a quick Friday fish supper.

 

roasted skate wings

Roasted Skate

richard
Friday goodness with skate flavoured with chillies, roasted cherry tomatoes, dressed with butter, lemon juice and mustard. On the table in 40 minutes.
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Prep Time 5 mins
Cook Time 35 mins
Total Time 40 mins
Course Main Course
Cuisine British
Servings 4
Calories 30 kcal

Ingredients
  

  • 2 Skate wings 300g
  • ½ tsp Dried chilli flakes
  • Olive oil
  • 200 g Cherry tomatoes
  • 2 Lemons
  • 2 knobs Butter
  • 1 tsp Dijon mustard
  • Sea salt

Instructions
 

  • Preheat the oven to 200°C/Fan 180°C/Gas 6. Toss the cherry tomatoes and chilli flakes in 1 tbsp of olive oil and roast in a large roasting pan for 10 minutes.
  • Season the skate wings with salt and pepper and transfer to the roasting pan, moving the tomatoes to one side. Roast for 15 minutes.
  • Make the dressing by gently melting the butter in a small non stick pan, let it cool for a while and then whisk in 2 tbsp's olive oil, the juice of a lemon and the mustard.
  • Pour the dressing over the fish and tomatoes and return to the oven for 10 minutes more.
  • The skate is cooked when the flesh can be lifted away easily from the centre bone.

To serve

  • Serve with a quartered lemon, the tomatoes and the pan juices.
    New potatoes go well to soak up the sauce.

Nutrition

Calories: 30kcalCarbohydrates: 7gProtein: 1gFat: 1gSaturated Fat: 1gFiber: 2gSugar: 3g
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