Tender and Healthy Boiled Plaice Fillet
Nutritional value per serving
Calories120kcal
Carbs1gram
Fat3gram
Protein20gram
Ingredients
- Fresh plaice fillets (skinless and boneless, if possible)2 pieces
- Water500 ml
- Salt1 tsp
- Lemon slices4 pieces
- Fresh parsley (chopped)1 tbsp
- Black pepper (freshly ground)to taste n/a
This recipe guides you through boiling plaice fillet to a tender and flavorful finish, preserving its delicate taste and health benefits. Boiling is a gentle cooking technique that retains moisture and nutrients, making this dish both healthy and delicious. The fresh plaice fillet cooks in just minutes, recommended to reach an internal temperature of 63°C (145°F) for safety. The entire dish has a low calorie count, suitable for light and healthy diets. Ingredients are budget-friendly, with an approximate cost of $8 (7€ / 6£ / 650₹) total. Preparation and cooking are straightforward, perfect for novice cooks with standard kitchen tools. Total time is about 20 minutes, including prep.
Preparation instructions
Prepare the Fish
1Rinse the plaice fillets gently under cold running water and pat dry with paper towels. This removes any residual scales or impurities and ensures even cooking. Set aside.
Boil Water with Salt and Lemon
2In a saucepan large enough to hold the fillets comfortably, combine 500 ml of water, 1 teaspoon salt, and 4 lemon slices. Bring to a gentle boil over medium heat. The lemon infuses a subtle flavor and the salt seasons the fish.
Add Plaice Fillets to Boiling Water
3Reduce heat to low to maintain a simmer. Carefully add the plaice fillets. Boiling rapidly can cause the delicate fish to break apart, so a gentle simmer is ideal to cook evenly and keep fillets intact.
Simmer Until Cooked
4Simmer the fillets for 6 to 8 minutes, until they turn opaque and flake easily with a fork. Use a food thermometer to check the internal temperature, aiming for at least 63°C (145°F) for safe consumption.
Remove and Drain
5Using a slotted spatula or spoon, carefully lift the fillets out and place them on a plate lined with kitchen paper to drain excess water. Avoid stirring the water during cooking to maintain fillet shape.
Season and Serve
6Sprinkle freshly ground black pepper and chopped parsley over the fillets. Optionally, squeeze fresh lemon juice for extra zest. Serve immediately while warm for the best flavor and texture.
Cooking Tips
-Avoid overcrowding the pan; cook fillets in batches if necessary to ensure even cooking and avoid breaking.
-To add additional flavor, include bay leaves or peppercorns in the boiling water.
-Always use a separate cutting board and utensils for raw fish to avoid cross-contamination with other foods.
-If you don’t have a food thermometer, check doneness by seeing if fish flakes easily and is opaque inside.
Equipment Needed
- Medium saucepan or pot
- Food thermometer (recommended)
- Slotted spatula or spoon
- Cutting board
- Knife
- Kitchen paper towels
Grocery Shopping List
- [ ] Fresh plaice fillets (2 pieces) – Approx. $6 | Tip: Choose fillets that are firm, moist, and smell fresh, not fishy.
- [ ] Fresh lemons (1 or 2) – Approx. $1 | Tip: Pick lemons with shiny, smooth skin and heavy for size.
- [ ] Fresh parsley (small bunch) – Approx. $1 | Tip: Look for vibrant green leaves and avoid wilted stems.
- [ ] Salt and black pepper (pantry staples) – Already on hand or approx. $1 if needed.
Total approximate cost: $8
FAQ
How do I know when the plaice fillet is fully cooked?
The fillet should be opaque and flake easily when tested with a fork. For safety, the internal temperature should reach 63°C (145°F).
Can I use frozen plaice fillets?
Yes, but thaw them completely in the refrigerator before cooking to ensure even cooking and safety.
Is boiling healthier than frying plaice fillets?
Yes, boiling uses no added fat and preserves nutrients better than frying, making it a healthier cooking method.
How can I avoid the fish breaking apart while boiling?
Maintain a gentle simmer rather than a rolling boil and handle the fillets carefully when placing and removing them from the water.