The Mediterranean plaice fillets cooked in a pan are quick to prepare, tasty and light.
Plaice
Plaice is a lean fish, therefore suitable for a low-calorie diet.
I used frozen plaice fillets that do not need to be thawed and are boneless, making them suitable even for children.
Serve the braised plaice fillets with tomato sauce with their cooking juices: they are delicious.
If you are looking for an alternative to plaice, you can use another white-fleshed fish such as cod or hake.
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- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Cooking time: 10 Minutes
- Portions: 2 Servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- plaice fillets (frozen)
- capers (salt-packed) (about a handful (≈ 2 tbsp))
- 12 green olives in brine (pitted)
- 1 pinch garlic powder
- 4 sprigs parsley
- 2 fl oz white wine
- 3 fl oz tomato sauce (homemade (about 3 fl oz / ~1/3 cup))
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (for finishing)
Do I need to thaw the plaice fillets before cooking?
No, you can use them straight from frozen.
Just rinse them and place them in the pan.
Suggested tools
- Knife
- Cutting Board
- 1 Pan with lid preferably glass
Preparation
Tips for hyperglycemia | prediabetes and diabetes
– lean fish and simple ingredients;
– light cooking without oil.
Capers
Rinse and squeeze a handful of capers and finely chop them with a knife.Olives
Drain and rinse the olives.Rinse the frozen plaice fillets under running water to remove the thin layer of ice.
In a large pan add a sprinkle of garlic powder and the parsley sprigs.
Warm briefly over low heat and deglaze with the white wine.Arrange the frozen plaice fillets gently in the pan in a single layer without overlapping if possible.
Pour the tomato sauce and a little water—just enough to rinse the sauce container.
Add the olives and capers.
Add a pinch of salt and a pinch of pepper.Cover with a lid, preferably glass, and let simmer for 8–10 minutes over low heat, without turning the fillets, until they turn uniformly white and opaque.
Grind a little more pepper and drizzle with a little extra virgin olive oil before serving.
Carefully lift the plaice fillets using a spatula for lasagna.
Plate them.
Drizzle with the cooking juices.Your Mediterranean plaice fillets are ready.
Enjoy your meal!
Braised plaice is a main course easy to balance with carbohydrates—preferably wholegrain [bread, pasta or rice]—and vegetables so you can compose a balanced meal or one-dish plate that helps keep blood sugar stable.
Storage, tips and variations
Storage
Mediterranean plaice fillets can be stored in the refrigerator for one day in an airtight container.
You can reheat them in a pan with their cooking juices.
Tips and variations
Add fresh aromatic herbs to flavor: basil, parsley, rosemary, sage.
FAQ – Questions and Answers
Why rinse frozen plaice fillets?
Rinsing frozen plaice fillets helps remove the superficial layer of ice so the fish does not release too much water during cooking.
Can I use fresh plaice instead of frozen?
Certainly!
Pay attention to cooking times: fresh fish cooks faster than frozen.
Also check that the fish is well cleaned and free of bones, especially if you are preparing the recipe for children.Can I substitute the plaice?
If you are looking for an alternative to plaice, you can use another white-fleshed fish such as cod or hake.
