Grilled Plaice with Spring Onion and Ginger Sauce

Plaice has a soft, mild taste flesh and is quick to cook. No wonder it’s one of the most popular and widely available fish in the UK. You can find plaice as a whole fish, or filleted pieces in the shop. Plaice fillets don’t have bones nor skins, so you can start cooking straightaway without any preparation. You also can find plaice fillets in the frozen food section.

Plaice is often used for fish and chips here, but I oven-baked fillets and served with ginger flavoured soy sauce and lots of spring onion on top. It’s simple and easy recipe but the result is fantastic. Plaice is much more succulent and softer when oven-baked than grilled. Serve with a bowl of rice or rice wine to enjoy its Japanese flavour.

You can use any kind of fish fillet, such sea bream, sea bass, salmon or mackerel, instead of plaice.

Cooking Time: 30 minutes

Cooking Level: Easy

Ingredients for two

2 Place Fillets

2 tbs Olive Oil

Salt

40g Spring Onion or Salad Onion

For the sauce

1 ½ tbs Soy Sauce

10g Ginger (grated)

2 tbs Vegetable Oil

Direction

  1. Preheat an oven to 200°C
  2. Sprinkle little salt over the fillets. Pour the olive oil over them and spread evenly with your hand. Bake for 15 minutes. Once cooked, place them on the serving plates.
  3. While baking the fillets, cut the spring onion into 5 cm long, and then slice thinly lengthwise. Place them in a bowl of water for 5 -10 minutes. Pat dry with kitchen paper.
  4. Mix the ingredients for the sauce and the sliced spring onion in a small bowl. Pour the sauce over the fillets. Serve immediately.

Key: Baking time can vary depending on the oven used. Check time to time to prevent overcooking the fish. If you use a different kind of fish, adjust baking time depending on the thickness of the fillet. Fish cooks fast and dries out by overcooking. Use ‘200°C for 15 minutes’ as a guideline. They become fully opaque and feel firmer when they’re done.

Topic: Not only for Fridays!

NHS in the UK recommend eating fish twice a week, as they are high in protein and low in saturated fat. What’s more, oily fish contains omega-3 fatty acid, which is good for your brain and heart.

A study in 2014 in the US found a link between fish consumption and volumes of brain parts which deal with memory and cognition. It also revealed that people who eat fish regularly are more likely to have a higher education.

In the UK and other Christian countries, fish is traditionally eaten on Fridays. So, it’s good idea to add one more fish day in your weekly diet. Unfortunately, fish and chips are not as effective as baked or boiled fish, because, not only it’s much higher in calories, fatty acids are destroyed by the high heat of frying.

In contrast, in Japan, a survey conducted in October in 2017 found that 58.8% of Japanese adults eat fish more than twice a week. The survey also revealed that 65.1% of the people who eat fish more than twice a week consider themselves as healthy, compared to 50.2% of the people who eat fish less than once a week.

Here, I declare, “Fish is not only for Friday!” If you want to know more fish recipes, click the ‘Seafood’ tag on the right column of the page. Why not try my TERIYAKI SALMON RECIPE? If you are not used to cooking fish, you can start with THIS RECIPE which uses a tin of mackerel.

I found this fantastic sardines recipe below on Jen Reviews. The dish reminds me my holiday in Portugal. I’ll definitely try this recipe when I get fresh sardines. The website has more healthy recipes. Well recommended!

Grilled Piri Piri Sardines on Crusty Bread

References:

https://www.nhs.uk/Livewell/Goodfood/Pages/fish-shellfish.aspx

http://www.upmc.com/media/NewsReleases/2014/Pages/pitt-study-fish-boots-brain-health.aspx

https://www.maruha-nichiro.co.jp/corporate/news_center/research/pdf/20171003_totonohi_cyousa.pdf (Japanese)

 

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