Crispy Golden Plaice Recipe

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Crispy Golden Plaice with Spinach Sauce Recipe

(Healthy Plaice Recipe)

Ingredients:  Serves 4,  Oven: Preheat to 180C

4 x fillets fresh plaice, skinned

1 egg, beaten

8 tablespoons fine polenta flour or cornmeal

a little vegetable oil

3 baby leeks, finely chopped

150 ml ( pint) dry white wine

300 ml ( pint) skimmed milk

2 teaspoons vegetable bouillon stock powder

1 tablespoon cornflour

2 handfuls fresh spinach, finely shredded

salt and freshly ground black pepper

whole tomatoes and lemon wedges to garnish



Season the plaice fillets well with salt and freshly ground black pepper.  Place the beaten egg in a shallow bowl and place the polenta flour or cornmeal on a plate.  Dip each fillet first in the egg, coating both sides, then into the flour, again coating both sides.  Preheat a nonstick frying pan.  Spray the pan lightly with cooking spray oil.  Alternatively, add a little vegetable oil to the pan, then wipe out, using a wad of absorbent kitchen paper.  When the pan is hot, add sufficient fillets of fish to cover the base of the pan.  Cook for 2-3 minutes, then flip the fillets over and cook for a further 2-3 minutes.  Transfer the fish to a baking tray and place in the oven to keep warm.  In a separate nonstick pan dry-fry the leeks until soft.  Add the wine, milk and stock powder to the saucepan and heat gently.  Slake the cornflour with a little cold milk and stir into the hot milk.  Reduce the heat and simmer for 2-3 minutes as the sauce thickens.  Add the spinach and season to taste.   Transfer the fish to a serving dish and garnish with tomatoes and lemon wedges.


Note:  Fine polenta flour or cornmeal makes an interesting coating for fish, meats and some vegetables.  It absorbs moisture from the food as it cooks, resulting in a crisp golden coating.


Nutrient Value Per Serving:

404 calories

6.7 g total fat


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