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Pan Fried Crusted Plaice Recipe.
The American Plaice and Flounder have sweet, delicate white flesh that chefs and consumers everywhere enjoy: low fat, fine-textured meat and delicate mild flavor. The combined nutrient strengths of flounder make it an outstanding food for helping stabilize blood sugar, may protect against ischemic stroke, may reduce risk of heart arrhythmia, preventing cholesterol from clogging arteries, may protect against leukemia, multiple myeloma, lymphoma and kidney cancer.
Flounder, 1 fillet (4.5 oz. / 127g) provides Calories: 148, Protein: 30.7g, Carbohydrate: 0.0g, Total Fat: 1.9g, Fiber: 0.0g, Selenium: 74mcg, Vitamin B12: 3.2mcg, Potassium: 437mg, Vitamin B6: 0.30mg. 0.657 grams of omega-3 fatty acids, derived from Eicosapentaenoic Acid: 0.309g, Docosahexaenoic Acid: 0.328g, and Alpha Lipoic Acid: 0.020g is improving the ratio of good cholesterol to bad cholesterol.
Pan Fried Plaice Recipe - easy recipe how to pan fry plaice fillets with polenta, lemon, garlic, fresh lemon thyme, fresh dill, egg, and olive oil.
Ingredients:
- 2 fresh Plaice fillets (about 6 oz each)
- 2 oz polenta
- 1 unwaxed lemon, zest grated, sliced into 6
- 1 clove garlic, crushed
- 1 tsp fresh lemon thyme, chopped
- 1 tsp fresh dill, chopped
- 1 tsp fresh basil, chopped (optional)
- 1 tsp fresh chives, chopped (optional)
- 1 tsp fresh rosemary, chopped (optional)
- 1 medium egg, beaten
- 2 tbsp olive oil
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Serves/Makes: 2
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How to cook Pan Fried Crusted Plaice:
- Place the pieces of plaice fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- In a shallow bowl, mix together the polenta, lemon zest, garlic and all the herbs that desire, then season well.
- Pour the beaten egg into a shallow bowl.
- Dip the fish in the egg and then into the polenta mixture, pressing it well onto the plaice fillets.
- Heat the oil in a frying pan and, when hot, reduce the heat to medium and add the plaice fillets.
- Cook for 5-6 minutes each side until the polenta crust is golden and the fish is cooked through.
- Remove the fried fillets and add the lemon slices cook for 30 seconds on each side until the edges catch slightly.
- Serve the fried plaice fillets with the lemon slices, accompanied by French fries or potato chips.
Notes:
This Pan Fried Crusted Plaice is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Pan Fried Crusted Plaice serves/makes: 2
Main Ingredient: Plaice or
Flounder
Preparation Method: Pan Fried/Sauteed
How to fillet flounder:
Insert the blade of a sharp knife on one side behind the head and cut in an arc down to the bone. Then achieve the flesh along the sides and across the tail. Insert the knife behind the head and slip the knife down rib cage, cutting the fillet away from the ribs. To skin the fillet, place it skin-side down on a board and starting from the tail, slide a sharp knife between the skin and the flesh.
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