The lemon plaice fillets pan-fried are quick to prepare, tasty and light, without flour and cooked without oil.
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, so they are suitable even for children.
Serve the plaice fillets in a light broth with their cooking juices — delicious.
If you are looking for an alternative to plaice, you can use another white-fleshed fish such as cod or hake.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Cooking time: 10 Minutes
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- plaice fillets (frozen)
- to taste lemon juice
- to taste water
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (added raw)
Do I need to thaw the plaice fillets before cooking?
No, you can use them directly from frozen.
Just rinse them and put them in the pan.
Suggested tools
- 1 Pan with lid, preferably glass
Preparation
Tips for hyperglycemia | prediabetes and diabetes
– lean fish and simple ingredients;
– no flours or thickeners;
– light cooking without oil.
Rinse the frozen plaice fillets under running water to remove the surface layer of ice.
Pour a base of lemon juice into a large pan and heat it until it begins to simmer.
Place the frozen plaice fillets in the pan gently, avoiding overlapping them or overlapping as little as possible.
Cover with water, about 1/3 cup (3.4 fl oz, approx. 100 ml) depending on the pan diameter and the amount of broth desired.
Add a pinch of salt and a pinch of pepper.Finish cooking the plaice fillets for 8-10 minutes over low heat, without turning them, until they become uniformly white and opaque.
Grind a little more pepper, add chopped parsley, squeeze a little lemon juice and drizzle with a bit of extra virgin olive oil added raw.
Lift the plaice fillets gently using a lasagna spatula.
Plate them.
Drizzle with the cooking broth.Your lemon plaice fillets are ready.
Enjoy your meal!
The plaice poached in broth is a main course that is easy to balance with carbohydrates (preferably whole grain [bread, pasta or rice]) and vegetables to compose a balanced meal or one-dish meal that helps keep blood sugar stable.
Storage, tips and variations
If you do not love the taste of lemon, reduce the quantity.
Add fresh aromatic herbs to enhance the flavor.
Light lemon 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 broth.
FAQ (Questions and Answers)
Why are the plaice fillets rinsed?
Rinsing frozen plaice fillets helps remove the surface layer of ice, preventing the fish from releasing too much water during cooking.
Can I use fresh plaice instead of frozen?
Certainly!
Be careful with cooking times: fresh fish cooks faster than frozen fish.
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.
