Delicious Steamed Plaice Fillet BBQ Style
Nutritional value per serving
Calories280kcal
Carbs2gram
Fat10gram
Protein35gram
Ingredients
- Plaice fillet (fresh, skin-on) - choose firm, fresh-smelling fish with moist flesh2 pieces (about 150g each)
- Olive oil - extra virgin for best flavor2 tbsp
- Lemon juice - freshly squeezed for brightness1 tbsp
- Garlic cloves - finely minced or grated2 pieces
- Fresh parsley - chopped, for garnish2 tbsp
- Salt - preferably sea saltto taste n/a
- Black pepper - freshly groundto taste n/a
- Smoked paprika - optional, adds BBQ smoky flavor1/2 tsp
Enjoy a tender and flavorful steamed plaice fillet prepared BBQ style. This recipe uses simple ingredients easily found in supermarkets and standard kitchen tools. Steaming keeps the fish moist and healthy, while smoky BBQ flavors make it a delight. Total ingredient cost is approximately $15 (13 EUR, 11 GBP, 1200 INR). The dish contains roughly 280 kcal per serving and fits well in low-fat and high-protein diets. Difficulty is easy and total cooking time is about 30 minutes including preparation. Safe cooking practices and internal temperature guidelines are provided for your confidence and safety.
Preparation instructions
Prepare the fish for steaming
1Rinse the plaice fillets under cold running water and pat them dry with paper towels. This prevents excess moisture which can affect steaming. Season both sides with salt, pepper, and optionally smoked paprika for a smoky BBQ note.
Make the garlic lemon marinade
2In a small bowl, combine olive oil, lemon juice, and minced garlic. Mix well to meld flavors. This marinade will infuse the fillet with bright and aromatic BBQ-style flavors during steaming.
Marinate the fillets
3Brush the marinade generously over both sides of the plaice fillets. Let them rest for 10 minutes at room temperature, covered loosely, which helps the flavors penetrate into the fish.
Prepare the steamer and start steaming
4Add about 3 cm of water to the bottom of a steamer pot. Bring the water to a gentle boil over medium-high heat. Place the plaice fillets on the steamer rack or plate, skin side down, ensuring they are not touching the water.
Steam the fish
5Cover the steamer with a tight-fitting lid. Steam the fillets for 8-10 minutes or until the internal temperature reaches 63°C (145°F), which is the safe minimum internal temperature for fish recommended by food safety authorities. The fish should flake easily with a fork when fully cooked.
Rest and garnish
6Carefully remove the fillets from the steamer using a spatula. Let rest for 2 minutes to allow juices to redistribute. Garnish with chopped fresh parsley and a drizzle of any remaining marinade for a fresh finish.
Cooking Tips
-Ensure your steamer is steaming gently, not boiling vigorously, to keep the fish tender.
-Use a food thermometer to check the internal temperature for guaranteed safety and perfect doneness.
-Avoid cross-contamination by using separate cutting boards and utensils for raw fish and other ingredients.
-If fresh plaice is unavailable, you can substitute with other white fish such as sole or flounder.
-For additional BBQ flavor, add a few drops of liquid smoke or smoked salt to the marinade.
Equipment Needed
- Steamer pot or a large pot with a steaming rack
- Mixing bowl
- Brush for marinating
- Digital food thermometer (recommended for safety)
- Knife and chopping board
- Serving plate
Shopping List
- [ ] Plaice fillets (2 pieces, about 150g each, fresh) - Approx. $10
- [ ] Olive oil (small bottle or use pantry supply) - Approx. $3
- [ ] Fresh lemon (1) - Approx. $0.5
- [ ] Garlic (2 cloves) - Approx. $0.2
- [ ] Fresh parsley (small bunch) - Approx. $1
- [ ] Sea salt (to taste) - Use pantry supply
- [ ] Black pepper (to taste) - Use pantry supply
- [ ] Smoked paprika (small jar, optional) - Approx. $2
Tips: Choose fresh fish with a mild sea smell and clear eyes if buying whole. Pick bright lemons without wrinkles for the juiciest juice. Garlic should be firm without spots. Parsley should be vibrant green, not wilted.
FAQ
How do I know when the plaice fillet is cooked through?
The fillet is done when it flakes easily with a fork and reaches an internal temperature of 63°C (145°F). Using a food thermometer is the safest way to ensure this.
Can I marinate the fish longer?
Yes, you can marinate for up to 30 minutes, but not much longer as the acid in lemon juice can 'cook' the fish altering texture.
Can I use frozen plaice fillets?
Yes, but thaw them completely in the refrigerator and pat dry before steaming for the best results.
What if I don't have a steamer?
You can create a makeshift steamer using a large pot with a metal colander or heatproof plate inside, ensuring it doesn't touch the water.