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Plaice

Lean table fish with a mild flavour and tender flesh

Wiki about plaice Nutri-Score A Vegan No Gluten-free Yes Lactose-free Yes Nut-free Yes
NUTRITION / 100 g
86 kcal 18.0 g Protein 0 g Kohlenhydrate 1.5 g Fett

Introduction

Fresh raw plaice on ice with herbs
I have a special relationship with the plaice, that flat, unassuming fish that in my memory always appears with sea salt on the lips and a hint of lemon oil on the plate. The first time I tried a perfectly fried plaice, I was surprised at how tender the flesh was and how little it took to shine: a hot pan, butter, a squeeze of lemon and perhaps some parsley. Since then I wonder at every visit to the fish market which plaice will be best today.

What makes plaice so appealing to me are the simple but reliable qualities: it has a delicate flavor, a firm yet buttery texture and can be prepared in many ways. I still remember a rainy afternoon when a colleague of mine cooked a plaice in a pan with brown butter and capers – the kitchen smelled like a small coastal kitchen and spirits lifted immediately. Such small rituals taught me that plaice is almost ideal for perfecting simple techniques.

For mindful shopping I pay attention to a few things I like to share with readers:

  • Freshness: the eyes should be clear and the flesh should appear firm and glossy.
  • Origin: North Sea or Baltic plaice taste different; choosing regional options supports more sustainable fisheries.
  • Seasonality: in some regions there are times when plaice is particularly available and inexpensive.
In my kitchen plaice appears in many variations: classically coated in flour and fried in butter, as a light combination with fennel and white wine, or surprisingly modern on a bed of lentils and lemon vinaigrette. A friend once gave me the idea to first fry the skin crisp and then gently finish the fillets in the pan — a trick that wonderfully brings out texture and flavor.

Finally, what I like about plaice is that it can be down-to-earth and yet elegant. It does not demand overpowering accompaniment, but rather care and respect in cooking. When I have guests it is often my secret tip: reliable, tasty and never showy. And so plaice remains for me a faithful classic that repeatedly offers small new pleasures at the dining table.

Availability & types

Availability and types of plaice

The plaice is a popular food fish often found in supermarkets, fishmongers and restaurants. It belongs to the family of flatfish – these are fish that swim on one side and have both eyes on the same side of the body. That makes them easy to recognize. If you imagine a plaice, you can think of a flat, round shape, almost like a small pancake-fish.

Origin and fishing areas
Plaice live mainly in cold and temperate seas. The best-known fishing areas are:

  • North Sea – one of the most important areas in Europe. Many plaice found in German and Dutch shops come from here.
  • Baltic Sea – somewhat less salty than the North Sea, but also supplies plaice.
  • Atlantic – plaice are also caught off the coasts of countries like France, the United Kingdom and Spain.
Some plaice are caught wild, meaning fishermen take them from the sea with nets or lines. There are also regions where fish are specifically farmed (aquaculture), but plaice are still more often caught wild nowadays.

Available types and variants
Plaice is not just a single "type" of fish – it is often distinguished by catch area, size and preparation. Here are a few simple categories:

  • Common plaice (also called "European plaice") – the most frequent species in European kitchens. It has tender, white flesh and a mild flavor.
  • Size classes – plaice are sold by weight: small, medium or large. Smaller ones are often suitable for children's portions, larger ones for hungrier eaters.
  • Fresh vs. frozen – fresh plaice was caught recently and kept cold. Frozen plaice was quickly frozen after capture so it keeps longer. Frozen is practical because it can be stored for longer.
  • Fillets vs. whole fish – fillet means the fish flesh has been separated from the head and bones, making it easier to eat. Whole fish are sometimes sold for roasting whole and still have head and skin.
  • MSC or sustainability labels – some products carry a blue label (MSC) or similar marks. This is like a quality seal for fisheries, showing that the plaice comes from a fishery that tries to protect the sea and fish stocks. A label helps buyers make a more sustainable choice.
Tips for selection
If you want to buy plaice, you can look for a few simple things: fresh fish smell slightly of the sea but not strongly "fishy." Fresh fillets look glossy and are firm. If you don't want to cook immediately, frozen fillets are a practical option because they keep longer and are often already filleted.

In summary, plaice is a versatile, mild food fish that comes from the North and Baltic Seas as well as the North Atlantic. You can buy it fresh, frozen, as fillets or as whole fish – and with a sustainability label you can more easily find an environmentally friendly option. That keeps the choice manageable and easy to understand for all age groups.

Details & nutrition

Property Value
Unit g
Average weight per piece 400
Calories per 100 86
Protein per 100 18.0
Carbohydrates per 100 0
Sugar per 100 0
Fat per 100 1.5
Saturated fat per 100 0.3
Monounsaturated fat 0.4
Polyunsaturated fat 0.6
Fiber per 100 0
Vitamin C (mg) per 100 0
Vitamin D (IU) per 100 200
Calcium (mg) per 100 20
Iron (mg) per 100 0.4
Nutri-Score A
CO₂ footprint 2.8
Origin Northeast Atlantic and North Sea, mostly wild-caught
Gluten-free Yes
Lactose-free Yes
Nut-free Yes
Vegan No
Note Nutritional values refer to raw plaice fillet without breading or additives; values may vary slightly depending on fishing area and processing.

Technical & scientific information

Plaice (scientific: Pleuronectidae, here especially the European plaice, Pleuronectes platessa, or Pleuronectes flesus depending on the region) is a flat demersal marine fish widely distributed in the temperate coastal waters of the Northeast Atlantic and the North Sea. Typical for the species are the lateral flattened shape, the adaptation to the seabed with both eyes on one side of the body, and a darker upper side that serves as camouflage on the sea floor. Plaice are both economically important and nutritionally relevant and form a staple of many regional cuisines.

Biology and habitat
Plaice prefer sandy to muddy bottoms in shallow coastal areas and on continental shelves. They feed mainly on invertebrates such as crustaceans, worms and molluscs. Lifespan varies by species and stock but is often between 10 and 25 years. Reproduction occurs by egg laying (pelagic or demersal eggs, depending on the species), and larvae undergo a metamorphosis during which one eye migrates to the opposite side of the body.

Chemical composition and constituents
Like other marine whitefish, the muscle portion of fresh plaice consists of a high water content (typically 70–80 %) and a moderate protein content. The main components are:

  • Protein: plaice muscle provides complete animal proteins with all essential amino acids; content is usually between 16 and 20 g per 100 g fresh weight.
  • Fat: total fat content is low (in the range of 1–4 g/100 g), consisting mainly of unsaturated fatty acids. The content of long-chain omega-3 fatty acids (EPA, DHA) is lower than in fattier marine fish but still nutritionally valuable.
  • Minerals: plaice contains appreciable amounts of potassium, phosphorus, iodine and traces of iron and zinc. Iodine content may vary depending on the fishing area.
  • Vitamins: present are water-soluble vitamins such as niacin and vitamin B12 in moderate amounts, as well as small amounts of fat-soluble vitamins depending on fat content.
Nutritional values (typical reference values per 100 g, fresh)
Calories: approx. 70–100 kcal; Protein: 16–20 g; Fat: 1–4 g; Carbohydrates: negligible. These values vary according to catch region, season and processing.

Processing and quality
After capture, plaice is usually chilled or stored on ice to preserve quality. Industrial processing includes filleting, portioning and, if applicable, IQF freezing (individually quick frozen), which extends shelf life and preserves sensory properties. Smoking, salting or further processing into convenience products are also used for preservation. Technically relevant are proteolytic changes after capture (rigor mortis, autolysis) and microbiological processes that can cause quality loss if cooling is inadequate. Indicators used to assess freshness include smell, eye and gill color and chemical measurements such as the K-value (degradation of ATP breakdown products).

Health aspects
Consumption of plaice is generally health-promoting due to its high protein content and low total fat. Benefits include:

  • Provision of essential amino acids for muscle and tissue renewal.
  • Contribution to intake of omega-3 fatty acids, albeit in lower amounts than in fattier species.
  • Good source of iodine and B vitamins, important for metabolism and thyroid function.
Risks mainly relate to contamination issues: as with other marine fish, traces of environmental contaminants (e.g. PCBs, dioxins, heavy metals) can occur; burden depends strongly on fishing area and trophic position. Allergic reactions to fish proteins are possible. General consumer guidelines for fish consumption apply to pregnant women and young children to minimize potential contaminant exposure.

Economy and sustainability
Plaice is both commercially fished and, in some regions, farmed with methods that consider sustainability. Stock monitoring, catch quotas and low-impact fishing methods are crucial to reduce overfishing and bycatch. Certifications by independent organisations can guide consumers toward sustainably caught fish.

Overall, plaice is a nutrient-rich, low-fat fish species with important nutritional properties and specific processing and quality requirements. Health benefits are well documented, while potential risks mainly depend on environmental contaminants and individual allergies. Responsible fishing and proper cooling are essential to preserve sensory qualities, nutritional value and food safety.

Wiki entry for: plaice
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