Red Pepper and Parsley Ray Wings


The ray wing has a sweet delicate flavour. It is simply cooked with lemon juice, sweet red pepper flakes and parsley.

Recipe (salt free, oil free):
Serves 1,
Ray wing, washed – 1
Spelt flour – 1/2tbsp
Sweet red pepper flakes – 1tsp
Dried parsley – 1tsp
Lemon juice – 1tsp

Mix the flour with the red pepper flakes and the dried parsley. Coat the ray wing in the lemon juice. Sprinkle the flour mixture over both sides of the fish, gently pressing it onto the ray wing. Add the ray wing to a pan on a medium heat. Pour any remaining lemon juice over the fish. Lower the heat and cook the fish covered for 15 minutes. Once the fish is cooked, let the fish sit in the pan with the lid on for a further 10 minutes. This allows any fish that may have got a little stuck to the pan to loosen and also steams the fish for the extra time.

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