Perfectly Broiled Whole Plaice – Healthy & Delicious
Nutritional value per serving
Calories250kcal
Carbs2gram
Fat10gram
Protein30gram
Ingredients
- Whole plaice (fresh, cleaned, scaled, gutted)1 piece (about 500g)
- Olive oil (extra virgin recommended)2 tbsp
- Lemon (preferably organic)1 piece
- Fresh parsley (or substitute with coriander or dill)2 tbsp, chopped
- Garlic2 cloves, minced
- Salt (sea salt preferred)to taste n/a
- Black pepper (freshly ground)to taste n/a
This recipe shows you how to broil a whole plaice, a delicate flatfish, to perfection with simple ingredients. Broiling is a quick and healthy cooking method that preserves the fish's natural flavors and nutrients, making it perfect for a nutritious meal. The total cost of ingredients is approximately $12 / €11 / £9 / ₹900, with around 250 kcal per serving. This recipe is suitable for a light, healthy diet, is easy to make, and takes about 30 minutes in total.
Preparation instructions
Preheat the Broiler and Prepare Fish
1Preheat your oven broiler to high (about 260°C / 500°F) and position the oven rack about 10-12 cm from the heat source. Rinse the plaice under cold water and pat dry with paper towels. This ensures the fish cooks evenly and safely.
Score and Season the Fish
2Using a sharp knife, make 2-3 diagonal cuts on each side of the fish to help it cook evenly. Rub the fish inside and out with olive oil, then season generously with salt and pepper. Sprinkle minced garlic and chopped parsley inside the cavity and on top.
Add Lemon Slices
3Slice the lemon thinly and place the slices inside the cavity and on top of the fish. Lemon adds brightness and helps tenderize the fish.
Broil the Fish
4Place the fish on a broiler-safe pan or baking sheet lined with foil. Broil for about 10-12 minutes, turning the fish halfway through if your broiler allows it. Cooking time may vary depending on the thickness of the fish.
Check for Doneness
5The fish is cooked when its flesh turns opaque and flakes easily with a fork. The internal temperature should reach at least 63°C (145°F) to ensure safety. Use a food thermometer inserted in the thickest part for accuracy.
Serve and Enjoy
6Remove the fish carefully from the pan and transfer to a serving platter. Serve immediately with your choice of side dishes like steamed vegetables, salad, or boiled potatoes.
Cooking Tips
1To avoid cross-contamination, always use separate cutting boards and utensils for fish and other ingredients.
2If you can’t find fresh plaice, you can substitute with a similar flatfish like flounder or sole.
3Keep the skin on during cooking to help hold the fish together and enhance flavor.
4You can marinate the fish for 15-20 minutes before cooking with lemon juice, olive oil, and herbs for extra flavor.
Equipment Needed
- Oven with broiler
- Broiler-safe baking sheet or tray
- Aluminum foil
- Sharp knife
- Kitchen tongs or spatula
- Food thermometer (recommended)
Shopping List
- [ ] Whole plaice (~500g) - $8 (Choose fresh fish with clear eyes and firm flesh.)
- [ ] Olive oil (extra virgin) - $4 (Buy a good quality for best flavor.)
- [ ] Lemon - $0.50 (Pick firm, bright yellow lemons without soft spots.)
- [ ] Fresh parsley (small bunch) - $1.50 (Look for vibrant green leaves without wilting.)
- [ ] Garlic (bulb) - $0.50 (Smell fresh, firm bulbs without sprouting.)
- [ ] Salt and black pepper - pantry staples
Total approximate cost: $12
FAQ
How do I know when the plaice is fully cooked?
The flesh should turn from translucent to opaque and flake easily with a fork. A food thermometer should read 63°C (145°F) in the thickest part.
Can I use frozen plaice for broiling?
Yes, but make sure to thaw it completely and pat dry to remove excess moisture before cooking.
What if I don’t have a broiler?
You can bake the fish at 200°C (400°F) for about 20 minutes, or until cooked through.
How can I avoid the fish sticking to the pan?
Line your pan with aluminum foil and lightly oil the fish and foil surface to prevent sticking.
Is it safe to eat fish broiled skin-on?
Yes, keeping the skin on helps protect the delicate flesh and adds flavor. Just ensure it is cooked properly and at recommended temperatures.