Perfectly Grilled Plaice Fillet with Savory Gravy
Nutritional value per serving
Calories280kcal
Carbs8gram
Fat12gram
Protein25gram
Ingredients
- Fresh plaice fillets (skin on, boneless) - choose fresh, firm fillets with a mild ocean smell4 piece
- Salt - choose fine sea salt1 tsp
- Black pepper - freshly ground for best flavor0.5 tsp
- Olive oil - extra virgin preferred for taste2 tbsp
- Butter - unsalted2 tbsp
- Garlic cloves - peeled and minced2 piece
- All-purpose flour - for gravy thickening1 tbsp
- Chicken or vegetable stock - low sodium recommended250 ml
- Fresh lemon juice - from 1 lemon1 tbsp
- Fresh parsley - chopped, for garnish1 tbsp
This simple yet mouthwatering recipe teaches you how to grill tender and flaky plaice fillets perfectly complemented by a rich, homemade savory gravy. Plaice is a mild-flavored flat fish ideal for grilling, offering a healthy and quick meal. The total cost of ingredients is approximately $12 USD / €11 / £9 / ₹900, and the dish provides about 280 calories per serving, suitable for a pescatarian diet. The recipe difficulty is easy, requiring just 25 minutes in total (5 minutes preparation, 20 minutes cooking). Food safety tips ensure the fish is cooked to the recommended internal temperature for safety and quality.
Preparation instructions
Prepare the Plaice Fillets
1Pat the plaice fillets dry with paper towels to remove moisture for better grilling. Season both sides with salt and freshly ground black pepper. Lightly brush the fillets with 1 tablespoon of olive oil to prevent sticking.
Preheat the Grill
2Preheat your grill or grill pan to medium-high heat (about 200°C or 400°F). Clean and oil the grill grates to prevent the fish from sticking.
Grill the Plaice Fillets
3Place the plaice fillets skin-side down onto the hot grill. Grill for about 4 minutes without moving to get nice grill marks. Using a thin spatula, carefully flip the fillets and grill for another 3 to 4 minutes. The fillets are done when opaque and flake easily with a fork, and when their internal temperature reaches 63°C (145°F) as recommended by the FDA for fish.
Rest the Fillets
4Remove the fillets from the grill and place on a warm plate. Cover loosely with foil and let rest for 5 minutes to allow juices to redistribute.
Make the Gravy Sauce
5In a small saucepan, melt 2 tablespoons of butter over medium heat. Add minced garlic and sauté for 1 minute until fragrant. Stir in 1 tablespoon of all-purpose flour and cook for 1 minute, stirring constantly to prevent lumps. Gradually whisk in 250 ml of chicken or vegetable stock, stirring continuously until the sauce thickens, about 3-5 minutes. Stir in fresh lemon juice. Taste and season with salt and pepper as needed.
Serve
6Pour the gravy over the rested plaice fillets. Garnish with chopped fresh parsley and serve immediately with your favorite sides.
Cooking Tips
1If you don’t have a grill, you can cook the plaice in a hot non-stick skillet or oven bake it at 180°C (350°F) for about 12-15 minutes.
2Ensure fish is cooked to an internal temperature of 63°C (145°F) to guarantee safety and best texture.
3To avoid cross-contamination, use separate cutting boards and utensils for raw fish and other foods. Wash your hands thoroughly after handling raw fish.
4If your fillets are thin, adjust grilling time to avoid overcooking. The fish should be opaque and flake easily with a fork.
Equipment
- Grill or grill pan
- Spatula
- Small saucepan
- Whisk
- Knife and cutting board
- Meat thermometer (optional but recommended)
Grocery Shopping List
- [ ] Fresh plaice fillets (4 pieces, about 150g each) - $8.00 (Choose firm, fresh fillets with a mild sea aroma)
- [ ] Olive oil (small bottle) - $3.00 (Extra virgin for best flavor)
- [ ] Unsalted butter (250g) - $2.50 (Select good quality for best sauce)
- [ ] Garlic cloves (1 bulb) - $0.50 (Choose firm cloves without sprouting)
- [ ] All-purpose flour (small packet) - $1.00
- [ ] Chicken or vegetable stock (250 ml) - $1.50 (Low sodium preferred)
- [ ] Fresh lemon (1 piece) - $0.60 (Look for firm lemons with bright skin)
- [ ] Fresh parsley (small bunch) - $1.00 (Pick vibrant green leaves)
Total approximate cost: $17.10
Prices may vary locally; quantities listed are approximate for one recipe.
FAQ
How do I know when the plaice fillet is fully cooked?
The fillet should be opaque and flake easily with a fork. Using a meat thermometer, the internal temperature should reach 63°C (145°F).
Can I use a different type of fish for this recipe?
Yes, you can use other flat fish like sole or flounder, or firm white fish like cod or haddock. Adjust cooking times depending on thickness.
What should I do to prevent the fish from sticking to the grill?
Make sure the grill is clean and well-oiled before heating. Also, brush the fish with oil and avoid moving it too soon—let it form a crust first.