Plaice Catch & Cook - How to Fillet and Cook Fresh Plaice
Plaice Catch & Cook - How to Fillet and Cook Fresh Plaice is a medium British recipe that serves 2. 500 calories per serving. Recipe by The Fish Locker on YouTube.
Prep: 35 min | Cook: 26 min | Total: 1 hr 13 min
Cost: $22.25 total, $11.13 per serving
Ingredients
- 1 whole Whole Sea Bass (cleaned, gutted, skin on; about 500‑600 g)
- 2 tablespoons Sunflower Oil (high smoke point, neutral flavor)
- 0.25 cup All-Purpose Flour (light coating for delicate fish)
- 1 teaspoon Table Salt (for seasoning and grip on fish skin)
- 300 g New Potatoes (small, boiled until tender)
- 2 stalks Spring Onions (thinly sliced)
- 2 tablespoons Fresh Parsley (chopped)
- 10 pieces Cherry Tomatoes (halved)
- 1 tablespoon Capers (rinsed)
- 1 whole Lemon (cut into wedges; juice used for sauce)
Instructions
Prepare and Fillet the Fish
Make a shallow incision along the belly, remove the guts, then cut along the backbone to separate the two fillets, keeping the skin on.
Time: PT10M
Remove the Skin
Place the fillet skin‑side down, hold the tail, and slide the knife at a shallow angle while applying a gentle sawing motion to separate skin from flesh.
Time: PT5M
Lightly Flour the Fillets
Pat the fillets dry, then dust each side with a thin layer of all‑purpose flour.
Time: PT3M
Boil New Potatoes
Place the new potatoes in a pot of salted water, bring to a boil, and cook until fork‑tender.
Time: PT10M
Temperature: 100°C
Pan‑Fry the Fish
Heat sunflower oil in a large frying pan over medium‑high heat. Add the floured fillets skin‑side down, cooking 4‑5 minutes per side until golden and the flesh is opaque.
Time: PT8M
Temperature: 180°C
Drain Excess Oil
Transfer the cooked fish to a plate lined with paper towels to absorb any leftover oil.
Time: PT2M
Sauté the Herb Salsa
In a second pan, heat a splash of sunflower oil, add sliced spring onions, halved cherry tomatoes, capers, and parsley. Cook briefly until softened.
Time: PT5M
Temperature: Medium heat
Finish the Sauce
Squeeze half a lemon over the sautéed vegetables, stir, then spoon the bright salsa over the fried fish.
Time: PT3M
Plate and Serve
Arrange the boiled new potatoes alongside the fish, garnish with extra lemon wedges, and serve immediately.
Time: PT2M
Nutrition Facts
- Calories
- 500
- Protein
- 30 g
- Carbohydrates
- 40 g
- Fat
- 20 g
- Fiber
- 5 g
Dietary info: Pescatarian, Contains Gluten
Allergens: Fish, Gluten
Last updated: June 15, 2026








