Tender Asian-Style Boiled Plaice Fillet
Nutritional value per serving
Calories200kcal
Carbs8gram
Fat6gram
Protein22gram
Ingredients
- Plaice fillet fresh and skinless (choose bright, moist fillets with no fishy odor)2 pieces (approx. 150g each)
- Water500 ml
- Fresh ginger, sliced thin (choose firm ginger with smooth skin)3 slices
- Garlic cloves, crushed (use fresh, firm garlic bulbs)2 pieces
- Spring onions, sliced (fresh with bright green leaves)2 pieces
- Soy sauce (light)1 tbsp
- Sesame oil1 tsp
- Fresh red chili, sliced (optional, add for heat)1 piece
- Saltto taste n/a
- Fresh coriander leaves for garnish (optional)a few leaves
This recipe offers a simple yet delicious way to prepare plaice fillet with an Asian twist by boiling it gently in an aromatic broth. The gentle boiling keeps the fish tender and flaky, while the broth's subtle flavors add depth without overpowering the delicate plaice. With only a handful of common ingredients and straightforward steps, this is perfect for home cooks with basic skills and kitchen tools. The total estimated cost of ingredients is approximately $10 USD, €9, £8, and ₹750, making it an affordable, healthy meal option. Each serving contains about 200 kcal, making it suitable for light, balanced diets. The recipe is easy in difficulty, with a total cooking and preparation time of about 25 minutes.
Preparation instructions
Prepare the broth
1In a medium saucepan, combine 500 ml water with sliced ginger, crushed garlic, and white parts of the spring onions. Bring this mixture to a gentle boil over medium heat. This aromatic broth will infuse the fish with subtle flavors.
Add the plaice fillets
2Once the broth is gently boiling, reduce the heat to low so the broth is barely simmering. Carefully place the plaice fillets into the saucepan. The gentle heat will cook the fish evenly, keeping it tender.
Boil the fish gently
3Cover the saucepan and simmer the fillets for 8-10 minutes. Check the fish at 8 minutes for doneness. The fish is cooked when it flakes easily with a fork and reaches an internal temperature of 63°C (145°F). Use a food-safe kitchen thermometer inserted into the thickest part to check.
Season and finish
4Carefully remove the fish using a slotted spoon and transfer to serving plates. Strain out the aromatics from the broth. Add soy sauce, sesame oil, and sliced red chili to the warm broth for seasoning. Pour a little of this seasoned broth over the fish.
Garnish and serve
5Sprinkle sliced green parts of spring onions and fresh coriander leaves over the fish. Serve immediately to enjoy the delicate flavors at their best.
Cooking Tips
-Avoid overcooking the plaice; check early at 8 minutes to prevent it becoming dry.
-Use a food-safe thermometer to ensure fish reaches 63°C (145°F) internally for safety.
-Keep raw fish separate from other foods to avoid cross-contamination, wash hands and utensils thoroughly after handling.
-If you prefer a spicy touch, add fresh chili to the broth while boiling or as a garnish.
-Any leftover broth can be used as a light soup base or for cooking rice.
Equipment
- Medium saucepan with lid
- Knife and chopping board
- Slotted spoon
- Food-safe kitchen thermometer (optional but recommended)
Shopping List
- [ ] Plaice fillet (approx. 300g total) - $6 - Choose fresh, firm fillets with no off-odor.
- [ ] Fresh ginger (small piece) - $0.50 - Look for smooth skin, firm texture.
- [ ] Garlic (2 cloves) - $0.20 - Fresh and firm bulbs are best.
- [ ] Spring onions (1 bunch) - $0.80 - Bright green leaves indicate freshness.
- [ ] Soy sauce (light) - $1 - Check for low sodium if preferred.
- [ ] Sesame oil (small bottle) - $2 - Use toasted sesame oil for best flavor.
- [ ] Fresh red chili (optional) - $0.30 - Firm and shiny with no spots.
- [ ] Fresh coriander leaves (small bunch, optional) - $0.50 - Fresh leaves are fragrant and bright green.
Total approximate cost: $11.30
FAQ
How can I tell when the plaice fillet is fully cooked?
The fish should flake easily with a fork and reach an internal temperature of 63°C (145°F) measured at the thickest part for safety. The flesh will turn opaque and separate easily.
Can I use frozen plaice fillets?
Yes, but thaw completely in the refrigerator before cooking to ensure even cooking. Do not refreeze once thawed.
What if I don't have a food thermometer?
You can check doneness by seeing if the fish flakes easily with a fork and is opaque throughout. Cooking for 8-10 minutes on a gentle simmer is usually sufficient for thin fillets.
Can I substitute soy sauce with something else?
You can use tamari for a gluten-free option or coconut aminos as a soy-free substitute, though it will change the flavor slightly.
Is it safe to eat the broth after boiling the fish?
Yes, the broth is safe if the fish is cooked properly. Strain the aromatics and season it before serving or using in other dishes.