Meal Planner

Ray Wings


Preparation time: 8 minutes

Cooking time: 15 minutes


Serves: 4 people

  • 2 head Broccoli
    broken into florets
  • 1 clove Garlic
  • 1 - Lemon
    juice only
  • 2 tbsp Olive Oil
  • 1 pinch Pepper
  • 500 g Ray Wings
  • 1 pinch Salt
  • 1 tsp Sea Salt
  • 1 bunch SuperValu Fresh Basil
  • 50 g SuperValu Goodness Flaked Almonds
  • 1 tsp SuperValu Ground White Pepper
  • 50 ml Vegetable Oil
For the Sun-Dried Tomato Pesto
  • 100 g Sun Dried Tomatoes in Oil


  1. Preheat the grill to high. Place the flaked almonds on a baking tray and toast under the grill for 2 to 3 minutes. Tip out onto a plate and set aside. 
  2. Warm the vegetable oil in a large frying pan set over a medium heat. Season the ray wings with salt and pepper, then add to the pan and cook for 6 to 8 minutes on each side, until cooked through. 
  3. Fill a medium saucepan with salted water and bring to the boil. Add the broccoli florets and cook for 5 to 6 minutes. 
  4. Place the sun-dried tomatoes, basil, garlic and some salt and pepper in a food processor. Blitz for 2 minutes, then add the lemon juice and oil and blend again. Transfer to a bowl. 
  5. To serve, place the ray wings on a plate, spoon over some of the sun-dried tomato pesto and scatter over the toasted almonds. Serve the broccoli florets on the side.

Be the first to add a review.

Shopping List

99 View