Crispy Golden Whole Fried Plaice – A Healthy Delight
Nutritional value per serving
Calories300kcal
Carbs5gram
Fat15gram
Protein25gram
Ingredients
- Whole fresh plaice (cleaned, scaled, gutted –tip: select bright eyes and firm flesh)1 piece (around 500g)
- All-purpose flour (for light coating)3 tbsp
- Olive oil (extra virgin, good quality helps flavor and healthiness)2 tbsp
- Sea salt1 tsp
- Black pepper (freshly ground works best)0.5 tsp
- Fresh lemon wedges (for serving)1 piece
- Fresh parsley (finely chopped, optional)1 tbsp
This recipe shows you how to fry a whole plaice fish to crispy golden perfection while keeping it healthy. With just a handful of simple ingredients and standard kitchen tools, even beginners can create an impressive, delicious fish meal. The total cost of ingredients is approximately $10, €9, £8, and ₹800, and the entire dish contains about 300 kcal per serving. This recipe is suitable for pescatarian diets and is easy in complexity, taking about 35 minutes from start to finish.
Preparation instructions
Prepare the Plaice
1Pat the whole plaice dry thoroughly with paper towels inside and out to remove excess moisture. This helps the flour coating stick and ensures crispy skin. Season the fish evenly with sea salt and freshly ground black pepper on both sides and inside the cavity. This step usually takes about 5 minutes.
Coat the Fish
2Place the all-purpose flour on a large plate. Lightly dredge the plaice all over in the flour, shaking off any excess. The flour coating creates a crispy texture when fried. This should take around 3 minutes.
Heat the Oil
3In a large non-stick or heavy skillet, heat the olive oil over medium heat until hot but not smoking, about 2-3 minutes. You can test by sprinkling a tiny bit of flour; it should sizzle immediately.
Fry the Fish
4Carefully lay the plaice in the hot oil. Fry for about 5-7 minutes on the first side without moving it to develop a golden crust. Then carefully flip it over using a fish spatula or two utensils and fry for another 4-6 minutes on the other side. Cooking times depend on the thickness of the fish. The fish is done when the internal temperature reaches at least 63°C (145°F), and the flesh is opaque and flakes easily with a fork. Always use a food thermometer inserted into the thickest part to check safety.
Rest and Serve
5Transfer the cooked plaice carefully to a serving plate. Let it rest a few minutes to allow juices to redistribute. Garnish with fresh chopped parsley and serve immediately with fresh lemon wedges to squeeze on top. This final step takes about 2-3 minutes.
Cooking Tips
-Use a fish spatula or two wide spoons to flip the fish gently to prevent it from breaking.
-If you prefer, substitute olive oil with avocado oil for higher smoke point and similar health benefits.
-Avoid overcrowding the pan to maintain even heating and crispiness.
-Always use clean utensils and plates when handling cooked fish to prevent cross-contamination.
Equipment Needed
- Large non-stick or heavy skillet
- Fish spatula or two wide utensils
- Paper towels
- Plate for flour
- Food thermometer (recommended for safe cooking temperature)
Shopping List
- [ ] Whole fresh plaice (~$8) – Choose fish with bright, clear eyes and firm flesh for freshness.
- [ ] All-purpose flour (~$0.50) – Regular flour for coating.
- [ ] Olive oil (~$1.00 for needed quantity) – Extra virgin for better flavor and health.
- [ ] Sea salt (~$0.10) – Use coarse sea salt if possible.
- [ ] Black pepper (~$0.10) – Freshly ground preferred.
- [ ] Fresh lemon (~$0.45) – For bright finishing flavor.
- [ ] Fresh parsley (~$0.50) – Optional garnish.
Total approximate cost: $10.65
FAQ
How do I know when the plaice is fully cooked?
The plaice is done when the internal temperature reaches at least 63°C (145°F). The flesh should look opaque and flake easily with a fork. Using a food thermometer in the thickest part is the safest method.
Can I use frozen plaice for this recipe?
Yes, but make sure to thaw it completely in the refrigerator and pat it very dry before cooking to achieve a crispy crust.
What if I don't have a food thermometer?
Check doneness by ensuring the flesh is opaque and flakes easily when poked with a fork. The cooking times given are a good guideline as well.
Can I use other types of flour for coating?
Yes, you can substitute with rice flour or gluten-free flour blends if desired, which can also make the coating crispy.
Is it important to dry the fish before frying?
Absolutely. Drying removes moisture that would otherwise steam the fish and prevent a crisp, golden exterior.