The baked breaded plaice fillets are tasty and light fish cutlets crispy on the outside and soft and juicy on the inside.
I use a homemade breading: healthy and simple, tasty and light, based on wholemeal breadcrumbs.
Don’t forget to account for the breading in the total carb count of your meal.
The plaice is a lean fish and therefore suitable for a low-calorie diet.
I used frozen plaice fillets, boneless, so they’re suitable for even the little ones.
Oven-baked, but also air-fryer.
Versatile!
You can follow the same procedure using other types of boneless and skinless fish fillets.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric oven, Air frying
- Cuisine: Italian
Ingredients
- 10.5 oz plaice fillets (defrosted)
- to taste breadcrumbs (or wholemeal breadcrumbs)
- 1 tbsp cheese (grated: Grana or Parmesan)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- to taste lemon juice
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Baking tray 10×11.5 inches
- Parchment paper
Preparation
I used frozen plaice fillets defrosted.
To make the breading adhere, they need to be defrosted, so move them to the fridge the night before.Rinse the plaice fillets under running water.
Pat dry with kitchen paper towels; they need to be very dry.Take the plaice fillets out of the fridge at least half an hour before cooking them.
In a plate, pour:
– breadcrumbs or wholemeal breadcrumbs;
– grated cheese;
– salt;
– pepper;
– chopped parsley;
and mix.Line a large baking tray – the breaded plaice fillets should not be overlapped – with a sheet of parchment paper.
Drizzle the plaice fillets with lemon juice, drain, and bread on both sides: pass them in the breading pressing to adhere well.
Place the breaded plaice fillets on the tray in a single layer, avoiding overlapping.
Preheat the oven.
Bake in a convection oven at 350°F for 15 minutes until golden and your desired crispiness.For a crispier and golden breading: bake a couple of minutes earlier, spray or drizzle with a little extra virgin olive oil and complete the baking.
Plate.
Grind some more pepper, add chopped parsley, and drizzle with a little extra virgin olive oil.Your baked light breaded plaice fillets are ready.
Enjoy your meal!
Storage, tips, and variations
You can follow the same procedure using other types of boneless, skinless fish fillets.
You can use gluten-free breadcrumbs for a gluten-free version.
You can omit the cheese.
You can flavor the breading with herbs and spices as you like.
For an even more aromatic breading, you can add grated lemon zest.
Baked breaded plaice fillets can be stored in the refrigerator in an airtight container for one day.
Reheat in a hot oven for a few minutes to regain crispness.
FAQ (Frequently Asked Questions)
Why rinse the plaice fillets?
Rinsing frozen plaice fillets helps remove the surface ice film, preventing the fish from releasing too much water during cooking.
Industrial breading versus homemade breading
Industrial breadings contain potato starch, are pre-fried, rich in fats, salts, and calories.
For breading my plaice fillets, I used homemade breading: simple, light, and healthy based on wholemeal breadcrumbs and made it adhere with lemon juice.
No oil in cooking, I add a little after baking.Can I cook breaded plaice fillets in an air fryer?
Yes.
Follow the instructions – program, temperature, and time – indicated in your appliance’s user manual.
Check the cooking degree from time to time.
In general, with the air fryer, cooking times are reduced:
– in a convection oven at 350°F for 15 minutes;
– in an air fryer at 320°F for 12 minutes.
