• 1 small onion, finely chopped
• Jjuice and rind of 1 lemon
• 100g (4oz) prawns, thawed and chopped
• 25g (1oz) white breadcrumbs
• 4 plaice fillets, skins removed
• 150ml (5fl oz) water
• 1 tbsp vinegar

A delicately flavoured, non-oily fish, plaice is full of protein and low in fat and calories. It also has plenty of iodine, and will keep in the fridge for two days. It can be grilled, baked, fried or poached as it is in this simple yet sophisticated fish dish.
Fish should be a regular part of our weekly diet, with the government recommending we eat two portions of fish per week. One of these portions should be oily fish, which are those containing good levels of omega 3 fish oil.
Incredibly versatile, prawns may be small and mildly flavoured - making them perfect for stuffing - but they are packed with nutrients including prote're also low in fat. It's always worth having a bag of prawns in your freezer as they defrost and cook quickly so you can have a meal on the table in no time at all - indeed this seafood recipe only takes 30 minutes from start to finish.

Put the onion, lemon juice and rind, prawns, breadcrumbs and some seasoning in a bowl and mix well. Cut each plaice in half, then roll up each piece, inserting a cocktail stick through each one so it keeps its shape. Place them in a frying pan and put the stuffing into each. Pour the water and vinegar around the fish. Put a lid on the pan and simmer for 15-20 minutes or until the fish is cooked.