Delicious BBQ Poached Plaice Fillet
Nutritional value per serving
Calories200kcal
Carbs2gram
Fat6gram
Protein25gram
Ingredients
- Plaice fillets (fresh, skin-on preferably) - choose firm, shiny fillets with no fishy smell2 piece
- Lemon juice (freshly squeezed) - using fresh lemon juice gives best flavor2 tbsp
- Water (cold, filtered if possible)500 ml
- White wine (optional, dry) - adds flavor but can be omitted for alcohol-free option100 ml
- Salt (sea salt preferred)1 tsp
- Black pepper (freshly ground)to taste n/a
- Fresh dill or parsley (chopped) for garnish1 tbsp
- Olive oil (for brushing BBQ grill)1 tbsp
This recipe guides you through the process of poaching plaice fillet using a BBQ for a delicious, moist, and flavorful fish dish that is easy to prepare even for beginners. The gentle poaching method ensures the fish remains tender, while the BBQ imparts a subtle smoky flavor. This recipe costs approximately $10 / €9 / £8 / ₹820 for all ingredients, serves 2, and contains about 200 kcal per serving. It is suitable for low-fat, gluten-free, and pescatarian diets. The recipe is easy in difficulty and takes about 25 minutes from preparation to serving.
Preparation instructions
Prepare the poaching liquid
1In a shallow pan, mix water, white wine (if using), lemon juice, salt, and pepper. This fluid will gently cook the plaice, keeping it moist and flavorful. Preheat your BBQ to a medium heat (about 160-180°C / 320-356°F). This ensures gentle cooking without drying the fish. Time: 5 minutes.
Prepare the plaice fillets
2Rinse plaice fillets under cold water and pat dry with paper towels. This removes any loose scales or impurities. Brush the BBQ grill with olive oil to prevent sticking. Brush the fish lightly with olive oil as well. Season the fillets with a little extra salt and pepper. Time: 3 minutes.
Poach the plaice on the BBQ
3Place the shallow pan with the poaching liquid directly on the BBQ grill or use a heatproof dish on the grill. Carefully place the plaice fillets skin-side down into the poaching liquid. Cover the pan with a BBQ lid or foil to trap heat and steam. Poach for 8-10 minutes until the fillets are opaque and flake easily with a fork. Use a food thermometer to check the internal temperature; fish is safe to eat at an internal temperature of 63°C (145°F). Time: 10 minutes.
Serve the poached plaice
4Using a slotted spatula, carefully lift the plaice fillets from the liquid and place them on serving plates. Garnish with chopped fresh dill or parsley and a lemon wedge if desired. Enjoy while hot! Time: 2 minutes.
Cooking Tips
1If you don't have a shallow pan suitable for the BBQ, you can poach the fish in a heatproof dish or use a grill-safe tray.
2Avoid cross-contamination by washing your hands, utensils, and surfaces after handling raw fish.
3If you want a smoky flavor without direct heat, keep the BBQ on indirect heat, placing the pan away from the direct flames.
4Use fresh lemon juice, not bottled, for the best fresh flavor in the poaching liquid.
Equipment Needed
- Shallow heatproof pan or dish suitable for BBQ poaching
- BBQ grill with lid
- Fish spatula or slotted spatula
- Food thermometer (recommended for safety)
Shopping List
- [ ] Plaice fillets, 2 pieces ($6) - Look for firm fillets with a fresh sea smell.
- [ ] Fresh lemon, 1 (for juice) ($0.50) - Choose firm lemons with bright skin.
- [ ] White wine, optional 100 ml ($2) - Pick a dry white wine for cooking.
- [ ] Sea salt ($0.30) - Fine or coarse is fine.
- [ ] Black pepper ($0.20) - Freshly ground adds more flavor.
- [ ] Fresh dill or parsley ($1) - Choose bright green, fresh herbs.
- [ ] Olive oil ($0.50 for quantity used) - Use a good quality extra virgin olive oil.
Total approx cost: $10.50
FAQ
What temperature should I cook plaice fillet to ensure it’s safe?
Cook fish to an internal temperature of 63°C (145°F). The fish should be opaque and flake easily when tested with a fork.
Can I poach plaice without using white wine?
Yes, you can omit the white wine and replace it with additional water or a mild broth.
How do I prevent the fish from sticking to the BBQ grill?
Brush the grill grates with olive oil before cooking, and also lightly brush the fish with oil.
What if I don't have a BBQ grill?
You can poach the plaice fillets on the stove in a shallow pan with the same poaching liquid at low heat.