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Plaice
Fish
Nutri-ScoreA

Plaice

Pleuronectes platessa

Clinical Encyclopedia

Plaice is a flatfish known for its mild flavor and delicate texture, making it a popular choice in various culinary dishes. Rich in protein and low in fat, it is a nutritious option for a balanced diet.

Scientific NamePleuronectes platessa
Region of OriginNorth Atlantic
Popular Comparisons:
Plaice VS Alaska Plaice FilletPlaice VS Albacore TunaPlaice VS Albacore White TunaPlaice VS Albacore White Tuna LoinPlaice VS Amberjack Yellowtail FilletPlaice VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories91 kcal
Water
80%
Fiber0g
Total21.0g
Protein
20g(95%)
Fats
1g(5%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, plaice supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, plaice contributes to heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and fat, plaice is a suitable option for weight management and healthy eating.

Possible Risks & Side Effects

!May contain trace amounts of heavy metals, so it is advisable to consume in moderation, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish; caution is advised.

How to Prepare & Consume

Plaice can be grilled, baked, or pan-fried. It is best cooked with minimal seasoning to enhance its natural flavor.

Smart Selection & Storage

How to Select

Choose plaice with bright, clear eyes and firm flesh. The skin should be moist and free from discoloration.

How to Store

Store plaice in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythPlaice is a low-quality fish.+
RealityPlaice is a highly nutritious fish, rich in protein and essential nutrients.
MythAll fish are high in mercury.+
RealityPlaice has lower mercury levels compared to larger predatory fish, making it safer to eat.
MythFish is not a good source of vitamins.+
RealityFish like plaice are excellent sources of vitamins, particularly B12 and D.

Healthy Recipes

Lemon Herb Grilled Plaice

This zesty grilled plaice is infused with fresh herbs and lemon, making it a light and refreshing dish perfect for summer.

Ingredients
  • 2 plaice fillets
  • 1 lemon (juiced and zested)
  • 2 tablespoons olive oil
  • 2 cloves garlic (minced)
  • 1 tablespoon fresh parsley (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix lemon juice, zest, olive oil, minced garlic, parsley, salt, and pepper.
  2. 2. Marinate the plaice fillets in the mixture for 30 minutes.
  3. 3. Grill the fillets over medium heat for 4-5 minutes on each side until cooked through.

Plaice with Quinoa and Spinach Salad

A nutritious dish featuring pan-seared plaice served over a bed of protein-packed quinoa and fresh spinach.

Ingredients
  • 2 plaice fillets
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a pan and sear the plaice fillets for 3-4 minutes on each side.
  2. 2. In a bowl, combine cooked quinoa, fresh spinach, balsamic vinegar, salt, and pepper.
  3. 3. Serve the plaice on top of the quinoa salad.

Plaice Tacos with Mango Salsa

Delicious and healthy plaice tacos topped with a vibrant mango salsa for a tropical twist.

Ingredients
  • 2 plaice fillets
  • 4 small corn tortillas
  • 1 ripe mango (diced)
  • 1/2 red onion (finely chopped)
  • 1 lime (juiced)
  • Cilantro for garnish
  • Salt to taste
Instructions
  1. 1. Cook the plaice fillets in a skillet until flaky, about 3-4 minutes per side.
  2. 2. In a bowl, mix mango, red onion, lime juice, and salt to create the salsa.
  3. 3. Assemble the tacos by placing plaice in tortillas and topping with mango salsa and cilantro.

Baked Plaice with Tomato and Basil

A simple yet flavorful baked plaice dish topped with fresh tomatoes and basil, perfect for a healthy dinner.

Ingredients
  • 2 plaice fillets
  • 2 ripe tomatoes (sliced)
  • 1/4 cup fresh basil leaves
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place the plaice fillets in a baking dish, drizzle with olive oil, and season with salt and pepper.
  3. 3. Top with sliced tomatoes and basil, then bake for 15-20 minutes until the fish is cooked through.

Plaice and Vegetable Stir-Fry

A quick and healthy stir-fry featuring plaice and colorful vegetables for a nutritious meal.

Ingredients
  • 2 plaice fillets (cut into strips)
  • 1 bell pepper (sliced)
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger (grated)
Instructions
  1. 1. Heat sesame oil in a wok and add ginger, cooking for 1 minute.
  2. 2. Add the plaice strips and vegetables, stir-frying for 5-7 minutes.
  3. 3. Pour in soy sauce and stir until everything is well coated and cooked through.

Plaice with Avocado Cream Sauce

A creamy and healthy avocado sauce paired with pan-seared plaice for a delightful meal.

Ingredients
  • 2 plaice fillets
  • 1 ripe avocado
  • 1/4 cup Greek yogurt
  • 1 tablespoon lime juice
  • Salt and pepper to taste
Instructions
  1. 1. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper until smooth.
  2. 2. Sear the plaice fillets in a pan for 3-4 minutes per side until cooked.
  3. 3. Serve the plaice drizzled with avocado cream sauce.

Plaice and Sweet Potato Cakes

These flavorful cakes combine plaice and sweet potatoes, making for a healthy and satisfying dish.

Ingredients
  • 1 cup cooked plaice (flaked)
  • 1 cup sweet potato (mashed)
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix flaked plaice, mashed sweet potato, breadcrumbs, egg, dill, salt, and pepper.
  2. 2. Form mixture into patties and pan-fry in olive oil for 3-4 minutes on each side.
  3. 3. Serve warm with a side salad.

Plaice with Roasted Asparagus

A healthy and elegant dish featuring plaice paired with roasted asparagus for a perfect balance of flavors.

Ingredients
  • 2 plaice fillets
  • 1 bunch asparagus (trimmed)
  • 2 tablespoons olive oil
  • 1 lemon (sliced)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss asparagus with olive oil, salt, and pepper, and spread on a baking sheet.
  3. 3. Place lemon slices on top of the asparagus and add plaice fillets; roast for 15-20 minutes.

Plaice with Coconut Curry Sauce

A delightful dish featuring plaice cooked in a creamy coconut curry sauce, served with brown rice.

Ingredients
  • 2 plaice fillets
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup spinach
  • 1 tablespoon fish sauce
  • Salt to taste
Instructions
  1. 1. In a saucepan, combine coconut milk and red curry paste, bringing to a simmer.
  2. 2. Add plaice fillets and cook for 5-7 minutes until flaky.
  3. 3. Stir in spinach and fish sauce, cooking until spinach wilts, then serve over brown rice.

Plaice Salad with Citrus Vinaigrette

A refreshing salad featuring flaked plaice and mixed greens, drizzled with a bright citrus vinaigrette.

Ingredients
  • 2 plaice fillets (cooked and flaked)
  • 4 cups mixed salad greens
  • 1 orange (juiced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together orange juice, olive oil, salt, and pepper for the vinaigrette.
  2. 2. In a large bowl, combine mixed greens and flaked plaice.
  3. 3. Drizzle with vinaigrette and toss gently before serving.

Frequently Asked Questions (FAQ)

What is the best way to cook plaice?

Plaice is best cooked by grilling or baking to retain its moisture and delicate flavor.

Is plaice a healthy fish to eat?

Yes, plaice is low in fat and high in protein, making it a healthy choice for a balanced diet.

How can I tell if plaice is fresh?

Fresh plaice should have a mild smell, firm flesh, and bright, clear eyes.

Can I eat plaice if I have a fish allergy?

If you have a fish allergy, it is best to avoid plaice and consult with a healthcare provider.

What are the nutritional benefits of plaice?

Plaice is rich in protein, omega-3 fatty acids, and essential vitamins and minerals, supporting overall health.

How should I store plaice?

Store plaice in the refrigerator and consume within 1-2 days for optimal freshness.

Is plaice sustainable?

Sustainability varies by fishing practices; check for certifications to ensure responsible sourcing.

What dishes can I make with plaice?

Plaice can be used in fish tacos, fish and chips, or simply served with lemon and herbs.

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Comparisons
Plaice vs Alaska Plaice Fillet Plaice vs Albacore Tuna Plaice vs Albacore Tuna
Nutrients
Protein in Plaice Calories in Plaice Vitamin-c in Plaice Magnesium in Plaice
Featured Guides
Health Benefits of Plaice Healthy Recipes with Plaice