455g (1lb) skate wings, fresh or defrosted, skinned and cut into four portions 425ml (15 fl oz) fish or vegetable stock 1 x 15ml spoon (1 tablespoon) sunflower oil 1 small onion, sliced 1-2 x 5ml spoon (1-2 teaspoons) chopped fresh mint rind and juice of 1 orange or 7 x 10ml spoon (7 dessertspoons ) fresh orange juice 1.5 x 5ml spoon (1and a half teaspoons) cornflour Serves 4 Nutritional value per portion (APPROX) 158 Kilocalories; 25g Protein; 4g Fat; 7g Carbohydrate; 1g Fibre
Place the skate wings in a large pan and pour over the stock. Cover and poach for 10 minutes. Remove fish from the stock and keep warm. Reserve 6 x 15ml spoon (6 tablespoons) of the cooking liquor. To make the sauce: Heat the oil in a pan; cook the onion until soft and transparent; add the mint, orange juice and rind (if used). Blend the cornflour with a little water and add to the pan. Cook for 2-3 minutes until the sauce has thickened. Stir in the reserved fish stock. Pour the orange and mint sauce over the skate wings and serve with mashed potatoes and courgettes.