Garlic-Infused Broiled Plaice Fillet: A Quick & Delicious Delight
Nutritional value per serving
Calories200kcal
Carbs2gram
Fat8gram
Protein24gram
Ingredients
- Plaice fillet (fresh or thawed) - Choose fillets that are bright and smell fresh, avoid any with a fishy or ammonia odor.2 pieces
- Garlic cloves - Fresh is best for a vibrant flavor, avoid garlic that is sprouting or soft.3 cloves
- Olive oil - Choose extra virgin olive oil for best flavor and health benefits.2 tbsp
- Lemon juice - Freshly squeezed lemon juice adds the best zest and brightness.1 tbsp
- Salt - Use sea salt or kosher salt for seasoning.to taste n/a
- Black pepper - Freshly ground black pepper enhances flavor.to taste n/a
- Fresh parsley (optional) - For garnish and fresh herbal note.1 tbsp
This easy garlic broiled plaice fillet recipe delivers a light and flavorful seafood dish that's perfect for busy weeknights. With fresh garlic and a few simple ingredients, you'll have a golden, tasty fillet ready in about 15 minutes. The total estimated cost of ingredients is approximately $8, €7.5, £6, and ₹600, making it an affordable and healthy dinner option. The dish contains roughly 200 kcal per serving and fits well into low-carb and pescatarian diets. The cooking process is straightforward and perfect for beginners with a cooking time of 10 minutes and preparation time of 5 minutes. This recipe emphasizes safety by ensuring fish reaches the safe internal temperature of 63°C (145°F) and includes tips to avoid cross-contamination.
Preparation instructions
Preheat the Broiler
1Set your oven rack about 10 cm (4 inches) from the broiler element and preheat the broiler to high. This ensures the fish cooks quickly and evenly, developing a nice golden top.
Prepare the Garlic Oil
2Peel and finely mince the garlic cloves. In a small bowl, mix the minced garlic with olive oil and lemon juice. This mixture will infuse the fish with bright, savory flavor.
Prepare the Plaice Fillets
3Pat the plaice fillets dry with paper towels to remove excess moisture. This will help the fillets brown properly under the broiler. Place the fillets skin-side down on a broiler-safe baking tray lined with foil for easy cleanup.
Season the Fillets
4Brush the garlic oil mixture generously over the fillets. Then sprinkle salt and freshly ground black pepper evenly on top. The seasoning enhances the natural flavor of the fish.
Broil the Fish
5Place the baking tray under the preheated broiler. Broil the fillets for 6-8 minutes, or until the flesh is opaque and flakes easily with a fork. The safe internal temperature to check for doneness is 63°C (145°F). Use a food thermometer to confirm.
Serve and Garnish
6Remove the fish from the oven carefully. Optionally sprinkle with chopped fresh parsley for color and fresh aroma. Serve immediately with your favorite side dishes.
Cooking Tips
1Avoid cross-contamination by using separate utensils and cutting boards for raw fish and other ingredients.
2If you don't have a broiler, you can bake the fish at 200°C (400°F) for 10-12 minutes instead.
3To check the fish is cooked safely, use a digital instant-read thermometer inserted into the thickest part of the fillet, it should read at least 63°C (145°F).
4Make sure to pat the fish dry before cooking to get a nice golden surface from broiling.
5You can substitute plaice with other white fish fillets like sole or flounder if preferred.
Equipment
- Oven with broiler setting
- Broiler-safe baking tray
- Aluminum foil
- Small mixing bowl
- Knife and cutting board
- Cooking brush or spoon
- Instant-read food thermometer (recommended)
Shopping List
- [ ] Plaice fillets (2 pieces): approx $6 - Choose fillets that are fresh and firm with no off odors.
- [ ] Fresh garlic (3 cloves): approx $0.30 - Pick firm bulbs without green sprouts.
- [ ] Olive oil (2 tbsp): approx $0.50 - Use extra virgin for best taste.
- [ ] Lemon (1): approx $0.40 - Look for firm, bright skin lemons.
- [ ] Salt and black pepper: you likely have these at home.
- [ ] Fresh parsley (optional, small bunch): approx $1 - Choose vibrant green leaves. Total Estimated Cost: Approx $8.20
FAQ
How do I know when the plaice fillet is fully cooked?
The fish should be opaque in color and flake easily with a fork. The safest way is to use an instant-read thermometer and ensure the internal temperature reaches at least 63°C (145°F).
Can I use frozen plaice fillets?
Yes, frozen plaice fillets can be used. Thaw them fully in the refrigerator before cooking and pat dry to get the best texture.
What should I do if I don't have a broiler?
You can bake the fish in an oven preheated to 200°C (400°F) for about 10-12 minutes until cooked through.
How can I avoid fish smell lingering in my kitchen?
Ventilate your kitchen with an open window or exhaust fan when broiling fish. Cleaning utensils and surfaces promptly also helps.