Crispy Broiled Plaice Fillet: A Quick & Delicious Delight
Nutritional value per serving
Calories220kcal
Carbs0gram
Fat8gram
Protein30gram
Ingredients
- Plaice fillets (fresh or thawed from frozen) - choose firm, moist flesh with no fishy odor to ensure freshness2 pieces (about 150g each)
- Olive oil (extra virgin for best flavor)1 tablespoon
- Lemon juice (freshly squeezed for optimal taste)1 tablespoon
- Garlic powder0.5 teaspoon
- Salt (preferably sea salt)0.5 teaspoon
- Black pepper (freshly ground)0.25 teaspoon
- Fresh parsley (optional, finely chopped for garnish)1 tablespoon
This recipe for broiled plaice fillet yields a wonderfully crispy and flavorful fish dish that is both healthy and quick to prepare. Plaice offers a delicate texture and mild flavor, making it ideal for simple seasoning and broiling. The broiling method cooks the fish quickly under high heat, creating a crispy surface while keeping the inside tender and juicy. The total estimated cost of ingredients for this recipe is around $12, €11, £9, or ₹880. The total caloric content per serving is approximately 220 kcal. This recipe suits pescatarian and gluten-free diets and is classified as easy to prepare, taking a total of around 20 minutes including preparation and cooking time. The simplicity of the method makes it perfect for everyday meals or quick dinner ideas.
Preparation instructions
Preheat your oven’s broiler
1Set your oven to broil and allowing the broiler to preheat for about 5 minutes. Position the oven rack about 10-15 cm (4-6 inches) from the broiler element for optimal crisping.
Prepare the baking tray
2Line a baking tray with aluminum foil for easier cleanup and lightly brush it with half of the olive oil to prevent sticking.
Pat the plaice fillets dry
3Using paper towels, gently pat the plaice fillets dry to remove excess moisture — this helps achieve a crispy crust while broiling.
Season the fillets
4Place the fillets skin side down on the tray. Brush the remaining olive oil on top. Sprinkle evenly with salt, black pepper, and garlic powder. Drizzle lemon juice over each fillet for brightness.
Broil the fillets
5Place the tray in the oven under the broiler. Broil for about 6-8 minutes, depending on thickness. Fish is done when it flakes easily with a fork and reaches an internal temperature of at least 63°C (145°F). Use an instant-read thermometer to verify.
Garnish and serve
6Remove from oven carefully (use oven mitts!). Sprinkle fresh chopped parsley over the fillets for a fresh touch. Serve immediately for the best crispiness and flavor.
Cooking Tips
1Always use fresh or properly thawed plaice. Avoid fish with a strong odor or slimy texture for safety.
2Use an instant-read thermometer to measure the internal temperature of the fish at the thickest part. Ensure it reaches 63°C (145°F) for safe consumption.
3Avoid cross-contamination by using separate cutting boards and utensils for raw fish and other foods, and wash hands thoroughly after handling raw fish.
4If you prefer, substitute lemon juice with lime juice or sprinkle a bit of smoked paprika for a different flavor twist.
5To achieve even crispier skin, you can pat the skin dry separately and brush with a little olive oil just before broiling.
Equipment Needed
- Oven with broiler function
- Baking tray
- Aluminum foil
- Pastry brush or spoon
- Instant-read thermometer (recommended for safety)
- Mixing bowl (optional)
- Kitchen tongs or spatula
- Paper towels
Grocery Shopping List
- [ ] Plaice fillets (fresh or frozen) — Approx. $10.00. Look for firm flesh with a fresh sea smell, avoid any that smell overly fishy.
- [ ] Olive oil (extra virgin) — Approx. $0.80 for the portion used. Choose a good quality oil for flavor.
- [ ] Fresh lemon — Approx. $0.50. Pick firm lemons with smooth skin.
- [ ] Garlic powder — Pantry staple, approx. $0.10 per use.
- [ ] Sea salt and black pepper — Pantry staples, approx. $0.05 per use.
- [ ] Fresh parsley (optional) — Approx. $0.50. Choose bright green, firm leaves.
Total approximate cost: $11.95
FAQ
Can I broil frozen plaice fillets directly?
It's best to thaw frozen plaice fillets completely in the refrigerator before broiling to ensure even cooking. Broiling frozen fish may cook unevenly, risking undercooked centers.
How do I know when the plaice fillet is fully cooked?
The fish should flake easily with a fork and reach an internal temperature of 63°C (145°F) at the thickest part. Using an instant-read thermometer is the safest method.
Can I use other types of fish for this broiling method?
Yes! Firm, white fish like sole, flounder, or cod work well with this broiling technique. Just adjust broiling time slightly based on thickness.
How do I avoid the fish sticking to the baking tray?
Patting the fish dry and coating the baking tray lightly with olive oil or using foil helps prevent sticking. You can also brush the fish skin with a bit of oil.
Is broiling safe for people new to cooking?
Absolutely! Broiling is a straightforward cooking method that cooks food quickly. Just monitor the fish closely, handle the hot oven carefully, and use a thermometer to check doneness.