Crispy BBQ Air Fryer Plaice Fillet
Nutritional value per serving
Calories180kcal
Carbs5gram
Fat6gram
Protein22gram
Ingredients
- Plaice fillets (fresh, preferably wild-caught)2 pieces
- Olive oil1 tbsp
- BBQ seasoning mix (smoked paprika, garlic powder, onion powder, brown sugar, salt, pepper)1 tbsp
- Lemon wedges for serving2 pieces
- Fresh parsley (chopped, optional)1 tbsp
This Crispy BBQ Air Fryer Plaice Fillet recipe offers a quick and easy way to enjoy flavorful, healthy fish with minimal effort. Perfect for busy weeknights, this recipe uses common supermarket ingredients and straightforward steps. The air fryer cooks the plaice fillet to a safe internal temperature of 63°C (145°F), ensuring perfectly cooked, moist, and flaky fish with a crispy BBQ-seasoned coating. The total estimated cost of ingredients is about $10 USD / €9 / £8 / ₹800, making it affordable for a nutritious meal. This recipe is low in calories (about 180 kcal per serving), suitable for low-fat and pescatarian diets. Complexity is easy, requiring only about 5 minutes of preparation and 10 minutes of cooking fat.
Preparation instructions
Preheat the air fryer
1Preheat your air fryer to 200°C (400°F) for about 3 minutes to ensure even cooking.
Prepare the plaice fillets
2Pat the plaice fillets dry with paper towels to remove excess moisture, which helps to get a crispy finish. Brush both sides lightly with olive oil.
Apply BBQ seasoning
3Sprinkle the BBQ seasoning mix evenly over both sides of the fillets, gently pressing it in so it adheres well to the fish.
Cook in air fryer
4Place the seasoned fillets in the air fryer basket in a single layer, skin side down if skin-on. Cook at 200°C (400°F) for 8 to 10 minutes. The fish is done when it flakes easily with a fork and reaches an internal temperature of 63°C (145°F). Use a food thermometer for accuracy.
Serve
5Carefully remove the fillets using a spatula. Squeeze fresh lemon juice over the top and garnish with chopped parsley if desired. Serve immediately for best taste.
Cooking Tips
1Use a food-safe thermometer to check the fish internal temperature to avoid undercooking or overcooking.
2To avoid cross-contamination, use separate cutting boards and utensils for fish and other foods, and wash hands thoroughly before and after handling raw fish.
3If you don’t have an BBQ seasoning mix, you can substitute with a simple mix of smoked paprika, garlic powder, salt, and pepper.
4Patting the fish dry before seasoning helps the seasoning stick better and improves crispiness.
Equipment Needed
- Air fryer
- Food thermometer
- Small bowl or plate for seasoning
- Cooking brush or spoon
- Paper towels
- Spatula
Grocery Shopping List
- [ ] Plaice fillets - Approx. $7.00. Choose fresh, firm fillets with no fishy smell.
- [ ] Olive oil - Approx. $0.50 for the amount used. Select extra virgin for best flavor.
- [ ] BBQ seasoning mix or individual spices (smoked paprika, garlic powder, onion powder, brown sugar, salt, pepper) - Approx. $2.50 (small amounts used).
- [ ] Lemon - Approx. $0.30 each, look for firm and heavy lemons with smooth skin.
- [ ] Fresh parsley (optional) - Approx. $0.75 per bunch, pick fresh crisp leaves.
Total estimated cost: $10.50
FAQ
What internal temperature should plaice fillet reach to be safe to eat?
Plaice fillet should reach an internal temperature of 63°C (145°F) to be safe to eat as recommended by food safety guidelines.
Can I use frozen plaice fillets in the air fryer?
Yes, you can use frozen plaice fillets but it's best to thaw them completely and pat dry before seasoning and cooking. Cooking from frozen may require additional cooking time and might affect texture.
How do I avoid fish sticking to the air fryer basket?
Lightly brush the fillets with oil and, if your basket allows, spray it with a bit of cooking oil. Also avoid overcrowding the basket to allow air circulation.
Can I use other types of fish instead of plaice?
Yes, other white flaky fish like sole, cod, or haddock can be used with similar cooking times and temperature.