Plaice—most often European plaice (Pleuronectes platessa)—is a mild, lean flatfish prized for its delicate, sweet flesh and quick, forgiving cook time. It brings meaningful protein with modest calories, plus vitamins B12 and D, selenium, and phosphorus. Because plaice is typically wild or responsibly trawled in cool northern waters, it’s widely available in fillets that cook in minutes—ideal for weeknights and light, nutritious meals. Its thin fillets shine with simple techniques: pan-searing in butter, baking with lemon and herbs, or steaming en papillote. Like other marine fish, plaice can contain anisakid larvae if eaten raw or undercooked, so correct handling and cooking are key. This guide covers the essentials: nutrient-by-nutrient facts per 100 g, evidence-based benefits, safety guidance for vulnerable groups, smart buying and storage, and precise kitchen methods to keep the fillets moist while preserving vitamins.
Nutrition Snapshot
- Lean white fish: about 91 kcal and 16.8 g protein per 100 g raw, with omega-3 around 0.7 g.
- Typical cooked portion: 150–170 g once or twice weekly within a varied seafood pattern.
- Safety: cook to 63 °C/145 °F or use validated freezing before raw-style dishes to reduce parasite risk.
- Limit or avoid: individuals with finfish allergy, and those who must follow strict low-mercury choices during pregnancy should favor lower-mercury species most of the time.
- Best uses: quick pan-sear, gentle bake/steam, or poach; avoid overcooking to protect moisture and B-vitamins.
Table of Contents
- Plaice Overview
- Plaice Nutrition Profile
- Evidence-Based Health Benefits
- Risks, Allergies and Interactions
- Selecting, Quality, Sustainability and Storage
- Preparation, Cooking and Nutrient Retention
- Portions, Comparisons and FAQs
Plaice Overview
Plaice is a bottom-dwelling flatfish native to the North Atlantic and North Sea. Its hallmark orange spots and thin, oval body signal a delicate, quick-cooking fillet. Unlike oily fish such as salmon or mackerel, plaice is lean; most energy comes from high-quality protein, with little saturated fat. That gives it a clean flavor and makes it easy to pair with bright sauces—lemon-caper butter, dill yogurt, or a light mustard cream.
From a nutrition perspective, plaice contributes vitamin B12, vitamin D, selenium, phosphorus, and potassium. While it does contain marine omega-3s (EPA and DHA), amounts are moderate; think of plaice as a protein-forward choice that complements, rather than replaces, higher-omega-3 species like salmon or herring. For many households, alternating a lean fish like plaice with an oily fish across the week balances calories with heart-friendly fats.
Culinarily, plaice’s thin fillets can dry out if overcooked, so techniques that protect moisture are ideal: swift pan-searing in a small amount of butter or oil, baking in a hot oven for a short time, or steaming in parchment with herbs. Its sweet, mild taste also works well in breaded preparations and classic European dishes like meunière, but you can keep it lighter with whole-grain crumbs or a simple dusting of flour.
As with other marine fish, raw or undercooked plaice may harbor anisakid nematodes. Correct cooking or validated freezing prevents illness. Because plaice is generally a small-to-midsize fish and sits lower on the marine food chain than apex predators, mercury is typically lower than in large, long-lived species—but rotating species is still prudent. The sections that follow provide precise nutrient values, safety steps, and kitchen strategies to make plaice both delicious and dependable.
Plaice Nutrition Profile
Basis and rounding: Values below are for raw plaice per 100 g. Cooking concentrates some nutrients by water loss. % Daily Value (%DV) uses adult reference DVs (energy excluded; protein 50 g; total fat 78 g; saturated fat 20 g; carbohydrate 275 g; fiber 28 g; sodium 2,300 mg; potassium 4,700 mg; calcium 1,300 mg; iron 18 mg; magnesium 420 mg; phosphorus 1,250 mg; zinc 11 mg; selenium 55 µg; iodine 150 µg; vitamin D 20 µg; vitamin B12 2.4 µg; vitamin A 900 µg RAE; vitamin E 15 mg; thiamin 1.2 mg; riboflavin 1.3 mg; niacin 16 mg; vitamin B6 1.7 mg; folate 400 µg). Sensible rounding applied.
Macros and Electrolytes (per 100 g raw)
| Nutrient | Amount | Unit | %DV |
|---|---|---|---|
| Energy | 91 | kcal | — |
| Protein | 16.8 | g | 34% |
| Total Fat | 2.6 | g | 3% |
| Saturated Fat | 0.5 | g | 3% |
| Carbohydrate | 0.0 | g | 0% |
| Fiber | 0.0 | g | 0% |
| Sodium | 95 | mg | 4% |
| Potassium | 377 | mg | 8% |
| Water | 81 | g | — |
Fats and Fatty Acids
| Component | Amount | Unit | Notes |
|---|---|---|---|
| Monounsaturated Fat | 0.8 | g | — |
| Polyunsaturated Fat | 0.8 | g | — |
| Omega-3 (total) | 0.7 | g | EPA ≈ 0.2 g; DHA ≈ 0.4 g |
| Omega-6 (total) | 0.1 | g | — |
| Cholesterol | 68 | mg | — |
Protein and Amino Acids (selected, per 100 g)
Plaice provides a complete amino acid profile typical of white fish. While databases vary on exact amino acid splits, the 16.8 g of total protein delivers abundant leucine, lysine, and threonine to support muscle protein synthesis and tissue repair.
Vitamins (per 100 g raw)
| Vitamin | Amount | Unit | %DV |
|---|---|---|---|
| Vitamin D | 6 | µg | 30% |
| Vitamin B12 (cobalamin) | 1.2 | µg | 50% |
| Niacin equivalents | 6.2 | mg | 39% |
| Vitamin B6 (pyridoxine) | 0.21 | mg | 12% |
| Thiamin (B1) | 0.09 | mg | 8% |
| Riboflavin (B2) | 0.10 | mg | 8% |
| Folate | 10 | µg | 3% |
| Vitamin A (RAE) | 12 | µg | 1% |
| Vitamin E | 1.2 | mg | 8% |
Minerals and Trace Elements (per 100 g raw)
| Mineral | Amount | Unit | %DV |
|---|---|---|---|
| Phosphorus | 184 | mg | 15% |
| Magnesium | 20 | mg | 5% |
| Calcium | 11 | mg | 1% |
| Zinc | 0.5 | mg | 5% |
| Selenium | 30 | µg | 55% |
| Iodine | 14 | µg | 9% |
Contaminants/Residues (context)
Marine flatfish like plaice generally show lower mercury than long-lived predators; levels vary by area and fish size. Rotate species across the month and follow regional guidance for local catches.
Footnotes
Values reflect raw fish without fortification or additives. Cooking methods that reduce moisture or add breading/fat will change per-100-g numbers and energy density.
Evidence-Based Health Benefits
1) High-quality protein with modest calories
Per 100 g raw, plaice supplies around 16.8 g of complete protein for only ~91 kcal. That protein density makes it a smart main course for weight-conscious menus, post-exercise recovery, and higher-protein patterns that support lean mass and satiety. In practice, a typical 150–170 g cooked portion offers roughly 26–29 g protein—enough to stimulate muscle protein synthesis in most adults when paired with balanced carbohydrates and vegetables.
2) Supports vitamin B12 and vitamin D intake
Plaice contributes B12 for nervous system function and red blood cell formation, and vitamin D for calcium balance and immune function. Because B12 comes almost exclusively from animal foods and vitamin D can be difficult to obtain from sunlight at high latitudes or in winter, including fish like plaice a couple of times per week helps close common gaps. Combining plaice with a small amount of dietary fat (e.g., olive oil, yogurt sauce) aids absorption of fat-soluble vitamin D.
3) Heart-friendly seafood patterning
Dietary patterns that regularly include fish are associated with improved cardiometabolic outcomes. While plaice is lean and not an omega-3 powerhouse, its EPA and DHA still contribute to long-chain omega-3 intake. Replacing higher-saturated-fat meats with lean fish lowers meal energy density and shifts the overall pattern toward heart-healthy choices. A simple strategy is to schedule one lean fish night (plaice, cod, pollock) and one oily fish night (salmon, herring, sardines) each week.
4) Selenium and iodine for thyroid and antioxidant systems
With ~30 µg selenium per 100 g, plaice provides more than half of the daily value, supporting glutathione peroxidase enzymes and thyroid hormone metabolism. The iodine content (≈14 µg per 100 g) adds to total intake in regions where iodine is variably supplied through dairy or iodized salt. Used alongside iodine-rich foods (dairy, seaweed in moderate amounts), plaice can help maintain adequate status.
5) Digestibility and gentle cooking options
Fish proteins denature and tenderize quickly, so plaice is easy to digest when cooked with moist-heat or quick, moderate searing. This suits older adults, people with reduced appetite, and anyone seeking lighter meals that still satisfy. Because the fillets are thin, they cook in minutes—reducing kitchen time while preserving heat-sensitive B-vitamins when handled thoughtfully.
6) Culinary versatility with global flavors
Plaice’s mildness takes well to lemon, capers, dill, parsley, chives, fennel, mustard, and light miso. It adapts to breaded oven bakes, shallow fries, and steamed packets. For nutrient-forward meals, pair with fiber-rich sides—braised greens, lentil salads, barley pilaf, or roasted root vegetables—to improve fullness and overall diet quality.
Practical ways to realize benefits
- Plan two seafood meals per week: one lean (plaice) and one oily (e.g., salmon).
- Combine plaice with leafy greens or legumes to diversify minerals and fiber.
- Use short cooking times and moist-heat methods to protect vitamins and texture.
Risks, Allergies and Interactions
Finfish allergy
Plaice contains parvalbumins, the dominant allergens in many fish species. People with confirmed finfish allergy should avoid plaice entirely. Cross-reactivity between species is common; tolerance to one fish does not guarantee safety with others.
Parasites in marine fish
Marine fish, including plaice, can carry anisakid larvae. Symptoms of anisakiasis after ingesting live larvae may include abdominal pain, nausea, and vomiting. The simplest prevention is to cook to an internal temperature of 63 °C/145 °F. For raw or lightly cured dishes (ceviche, cold-smoked, gravlax), validated freezing steps are necessary (commercial protocols achieve appropriately low temperatures and hold times; many home freezers are not reliable for this purpose). Salting, marinating, and cold-smoking without prior freezing do not reliably kill parasites.
Mercury and other contaminants
Plaice is generally a lower-mercury choice compared with long-lived predators. Nonetheless, mercury varies by region and by fish size. For locally caught fish, follow your state or national advisories; if no advisory exists, a conservative practice is to limit to one serving that week and avoid other fish that week. Commercial plaice sold by reputable retailers typically meets regulatory limits; rotating species, including very low-mercury fish, further reduces risk.
Special populations
- Pregnant or breastfeeding individuals and young children: center your weekly seafood around lower-mercury species; include plaice occasionally within total weekly portions as recommended by national guidance.
- People with sodium restriction: raw plaice is naturally low in sodium; watch added salt in brines, rubs, or breaded products.
- Anticoagulants: normal culinary amounts of plaice are unlikely to interact with medications, but high-dose fish-oil supplements warrant clinician guidance.
Food handling and storage safety
Keep raw plaice at ≤4 °C/40 °F and use within 1–2 days or freeze promptly. Thaw under refrigeration or in sealed packaging under cold running water. Avoid cross-contamination with ready-to-eat foods; sanitize knives and boards after raw fish prep.
Selecting, Quality, Sustainability and Storage
Choosing quality plaice
- Look: fillets should be moist and translucent with a fine, tight flake and no drying around edges.
- Smell: fresh and briny, never sour or ammonia-like.
- Texture: the flesh should spring back to gentle pressure.
- Trim: ask for skin-on or skinless per recipe; skin helps protect moisture during quick sears.
- Bones: thin pin bones are usually removed in commercial fillets; confirm if you need bone-free pieces.
Sustainability considerations
Plaice stocks are managed regionally; many fisheries use quotas, minimum landing sizes, and closed seasons to protect spawning biomass. Where available, choose reputable suppliers with transparent sourcing and freshness handling. Because plaice grows faster and lives shorter than apex predators, it generally poses a lower bioaccumulation risk; still, mixing species across the month is both environmentally and nutritionally sound. If certification labels are sparse in your market, prioritize local, well-managed fisheries and suppliers who can tell you when and where the fish was landed.
Storage at home
- Refrigeration: cook within 1–2 days. Store on ice in a covered container in the coldest refrigerator zone; drain and refresh ice as needed.
- Freezing: lean fish like plaice freezes well. Wrap airtight (double-wrap or vacuum-seal) to prevent freezer burn; label with date and use within 3–6 months for best texture.
- Thawing: thaw overnight in the refrigerator; for quicker thawing, submerge sealed fillets in cold water, changing the water every 30 minutes.
- Leftovers: refrigerate cooked plaice within 2 hours and enjoy within 3–4 days; reheat gently to avoid drying.
Environmental and personal health balance
If you eat locally caught fish, check regional advisories for contaminants. Choose smaller fillets when possible, as younger fish tend to have lower contaminant loads. Combine plaice with sustainably grown plant sides to reduce the overall environmental footprint of the meal.
Preparation, Cooking and Nutrient Retention
Pre-cook setup
- Pat dry thoroughly. Moisture on the surface inhibits browning and encourages sticking.
- Season simply. Salt just before cooking; add pepper, lemon zest, or herbs.
- Protect the fillet. Because plaice is lean, a thin film of oil or butter prevents drying; a light dusting of flour or fine breadcrumbs can shield the surface during a pan-sear.
Cooking methods that suit plaice
- Quick pan-sear: Heat a nonstick or well-seasoned pan over medium-high with a thin layer of oil or butter. Cook skin-side down 1–2 minutes to crisp, then flip 1–2 minutes more for a 2–3 cm fillet. Baste to finish.
- Bake/roast: 200–220 °C (400–425 °F) for 6–10 minutes depending on thickness. Add lemon slices, capers, and a dab of butter or olive oil for moisture.
- Steam/en papillote: Seal with herbs, citrus, and aromatic vegetables; steam 6–8 minutes (or bake in parchment at 200 °C / 400 °F for ~10 minutes).
- Poach: Simmer gently in lightly salted water, fish stock, or milk with bay leaf and onion until just opaque.
Food safety temperature
Measure internal temperature at the thickest point and cook fish to 63 °C/145 °F. Visual cues include opaque flesh that flakes with a fork while remaining juicy. Remove the fish from heat just shy of doneness; residual heat will carry it to target temperature.
Nutrient retention strategies
- Short, gentle heat preserves B-vitamins better than prolonged high-heat frying.
- Moisture retention (steam, parchment, poach) slows vitamin loss and keeps texture tender.
- Smart saucing: finish with yogurt-dill, lemon-tahini, or a small knob of butter emulsified with pan juices; these add flavor and fat-soluble carriers for vitamin D without heavy batters.
- If breading/frying: use fresh oil, avoid repeated high-temperature cycles, and drain briefly on paper; this limits oxidation and excess surface fat.
Bone and skin tips
Run fingers along the centerline to check for remaining pin bones and remove with tweezers. Skin can stay on for searing to support structure; it peels cleanly once cooked.
Portions, Comparisons and FAQs
What is a sensible portion?
A practical cooked portion is 150–170 g (about 5–6 oz), which typically begins as 180–220 g raw. As part of a varied seafood pattern, enjoy plaice once or twice weekly and rotate with oily fish to balance omega-3 intake.
How does plaice compare to cod or salmon?
- Plaice vs cod: both are lean white fish with delicate flakes. Plaice often has slightly higher vitamin D per 100 g, while cod is similarly mild and versatile.
- Plaice vs salmon: salmon delivers more omega-3s and fat-soluble vitamins per gram; plaice is lower in calories and useful when you want a light main. Many households pair one lean fish night (plaice/cod) with one oily fish night (salmon/herring) each week.
Is plaice good for weight management?
Yes. Its high protein-to-calorie ratio supports satiety with minimal energy. Pair with fiber-rich vegetables and whole grains to slow digestion and maintain fullness.
Can I eat plaice during pregnancy?
Follow national guidance on weekly seafood intake focusing on lower-mercury options. Plaice can fit occasionally within those limits; vary your choices and observe local advisories for regionally caught fish. Always cook fish thoroughly.
What about bones—are they a hazard?
Commercial fillets are typically trimmed, but small pin bones may remain. Use tweezers to remove them before cooking or after a brief sear when they’re more visible. Serve children bite-size pieces and encourage slow chewing.
Simple recipe ideas
- Plaice meunière, lighter: dust in flour, sear quickly in a thin layer of butter, finish with lemon and parsley; serve with steamed potatoes and green beans.
- Sheet-pan plaice with fennel and tomatoes: roast at high heat 8–10 minutes over sliced fennel and cherry tomatoes; drizzle with olive oil and add capers.
- Steamed plaice with dill yogurt: steam en papillote and top with Greek yogurt, dill, lemon zest, and a pinch of sea salt.
Budget and waste reduction
Buy family packs of frozen fillets from reputable suppliers for value and consistency. Freeze portions flat, label dates, and use within 3–6 months. Save trimmings to enrich fish stock for chowders and sauces.
References
- Plaice, raw 2024.
- Advice about Eating Fish 2024.
- About Anisakiasis 2024.
- Safe Minimum Internal Temperature Chart 2024.
- 2021 Dietary Guidance to Improve Cardiovascular Health 2021 (Guideline).
Medical Disclaimer
This information is for educational purposes and is not a substitute for personalized medical advice, diagnosis, or treatment. Nutrition and safety needs vary by health status, age, pregnancy, medications, and local advisories. Consult a qualified healthcare professional or registered dietitian for guidance tailored to you, especially when pregnant, breastfeeding, immunocompromised, or preparing food for young children.
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