Tender and Juicy Broiled Whole Plaice
Nutritional value per serving
Calories250kcal
Carbs5gram
Fat8gram
Protein30gram
Ingredients
- Whole fresh plaice (cleaned and scaled)1 piece - about 400g
- Olive oil2 tbsp
- Lemon (juiced and sliced)1 piece
- Fresh parsley (chopped)2 tbsp
- Garlic (minced)1 clove
- Salt1 tsp
- Black pepper (freshly ground)0.5 tsp
This easy and foolproof recipe shows how to broil a whole plaice to tender perfection. The cooking method is straightforward and quick, making it ideal for a tasty weeknight dinner. The total cost for ingredients is approximately $12 (10€ / £8.50 / ₹900). This dish contains about 250 kcal per serving, is low in fat, and fits well in a pescatarian or low-fat diet. Difficulty is easy, with a total cooking and preparation time of about 25 minutes. Clear instructions emphasize safe food handling and ideal internal temperatures to ensure your fish is cooked fully and deliciously every time.
Preparation instructions
Preheat your broiler
1Put your oven rack about 10 cm (4 inches) below the broiler element and preheat the broiler to high for about 5 minutes.
Prepare the fish
2Rinse the plaice under cold water and pat it dry with paper towels. This helps the skin crisp up nicely when broiled.
Score and season the fish
3Make 3 diagonal cuts about 1 cm deep on each side of the fish. Rub the fish all over with olive oil, minced garlic, salt, and pepper. Inside the cavity, squeeze half the lemon juice and place a few lemon slices and some parsley leaves for extra flavor.
Broil the plaice
4Place the fish on a broiler pan or a baking sheet lined with foil for easy cleanup. Transfer it to the oven and broil for about 6–8 minutes per side, depending on thickness. Keep an eye on it to prevent burning, flipping carefully halfway through.
Check for doneness
5The fish is done when the flesh is opaque and flakes easily with a fork. The internal temperature should reach at least 63°C (145°F) for safe consumption.
Serve immediately
6Remove the fish from the oven and let it rest for 2 minutes before serving. Garnish with remaining lemon juice and extra parsley for a fresh finish.
Cooking Tips
1Ensure your broiler pan or baking tray is preheated for better crisping of the skin.
2If you don’t have a broiler pan, use a wire rack on a baking sheet to allow fat to drip away from the fish.
3Avoid cross-contamination by always washing your hands and utensils after handling raw fish.
4Use a food thermometer to reliably check internal temperature, ensuring the fish is safe to eat.
Equipment
- Oven with broiler setting
- Broiler pan or baking tray lined with foil
- Tongs or spatula to flip the fish
- Knife for scoring the fish
- Meat thermometer (recommended)
Shopping List
- [ ] Whole fresh plaice (~400g) — $8
- Choose fresh, firm fish with a mild sea aroma and clear eyes.
- [ ] Olive oil (small bottle) — $3
- Opt for extra virgin for best flavor.
- [ ] Lemon (1 piece) — $0.50
- Look for bright yellow, firm lemons.
- [ ] Fresh parsley (small bunch) — $1
- Pick vibrant, green leaves without yellowing.
- [ ] Garlic (1 clove) — $0.10
- Firm bulbs with tight, papery skin.
Total approximate cost: $12.60
FAQ
Can I use frozen plaice for this recipe?
Yes, but make sure to thaw it completely in the refrigerator before cooking to ensure even cooking and safe consumption.
How do I know if the fish is cooked properly?
Check that the flesh is opaque and flakes easily with a fork. Also, an internal temperature of 63°C (145°F) means it's safe to eat.
What if I don't have a meat thermometer?
Use the flake test: gently insert a fork and twist; cooked fish flakes easily. Be careful not to overcook.
Can I use other fish for this broiling method?
Yes, flat fish like sole or turbot work well, as do other whole fish of similar size. Adjust cooking time accordingly.
How do I avoid fish sticking to the broiler pan?
Brush the pan with a thin layer of oil or use foil. Also, ensure the fish skin is well oiled before cooking.