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American Plaice Fillet
Fish
Nutri-ScoreA

American Plaice Fillet

Hippoglossoides platessoides

Clinical Encyclopedia

The American plaice fillet is a lean, white fish known for its delicate flavor and flaky texture. It is rich in protein and essential nutrients, making it a healthy choice for various diets.

Scientific NameHippoglossoides platessoides
Region of OriginNorth America
Popular Comparisons:
American Plaice Fillet VS Alaska Plaice FilletAmerican Plaice Fillet VS Albacore TunaAmerican Plaice Fillet VS Albacore White TunaAmerican Plaice Fillet VS Albacore White Tuna LoinAmerican Plaice Fillet VS Amberjack Yellowtail FilletAmerican Plaice Fillet VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories90 kcal
Water
81%
Fiber0g
Total21.5g
Protein
20g(93%)
Fats
1.5g(7%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓Contains important vitamins and minerals, including B12 and selenium, which are vital for energy metabolism and immune function.
✓Low in calories and fat, making it an excellent option for weight management.

Possible Risks & Side Effects

!May contain trace amounts of mercury, so consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled, baked, or steamed to preserve its delicate flavor and nutritional value. Avoid deep frying to maintain health benefits.

Smart Selection & Storage

How to Select

Choose fillets that are firm, moist, and have a fresh ocean smell. Avoid any that appear discolored or have a strong fishy odor.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze immediately.

Myths vs Realities

MythAll fish are high in mercury.+
RealityWhile some fish have higher mercury levels, many, including American plaice, are safe to eat in moderation.
MythFish is not a good source of protein.+
RealityFish is an excellent source of high-quality protein, often better than red meat.
MythYou should avoid fish if you have high cholesterol.+
RealityFish can actually help improve cholesterol levels due to its omega-3 fatty acids.

Healthy Recipes

Lemon Herb Grilled American Plaice

This light and zesty grilled American Plaice fillet is infused with fresh herbs and lemon, making it a refreshing dish perfect for summer.

Ingredients
  • 2 American Plaice fillets
  • 2 tablespoons olive oil
  • 1 lemon (juiced and zested)
  • 2 cloves garlic (minced)
  • 1 tablespoon fresh parsley (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, lemon zest, garlic, parsley, salt, and pepper.
  2. 2. Marinate the Plaice fillets in the mixture for at least 30 minutes.
  3. 3. Grill the fillets on medium heat for 4-5 minutes on each side until cooked through.

Spicy Plaice Tacos with Avocado Salsa

These spicy American Plaice tacos are topped with a creamy avocado salsa, offering a healthy twist on a classic favorite.

Ingredients
  • 2 American Plaice fillets
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 4 corn tortillas
  • 1 avocado (diced)
  • 1 tomato (diced)
  • 1/4 cup red onion (finely chopped)
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Season the Plaice fillets with chili powder, cumin, and salt.
  2. 2. Cook the fillets in a skillet over medium heat for 3-4 minutes on each side.
  3. 3. In a bowl, combine avocado, tomato, onion, lime juice, and salt to make the salsa. Serve the fish in tortillas topped with salsa.

Plaice and Quinoa Salad Bowl

A nutritious salad bowl featuring seared American Plaice fillet served over a bed of quinoa and fresh vegetables, drizzled with a light vinaigrette.

Ingredients
  • 2 American Plaice fillets
  • 1 cup cooked quinoa
  • 1 cup mixed greens
  • 1/2 cucumber (sliced)
  • 1/2 bell pepper (sliced)
  • 2 tablespoons balsamic vinaigrette
  • Salt and pepper to taste
Instructions
  1. 1. Season the Plaice fillets with salt and pepper, then sear in a pan over medium heat for 4-5 minutes on each side.
  2. 2. In a bowl, combine quinoa, mixed greens, cucumber, and bell pepper.
  3. 3. Top the salad with the cooked Plaice and drizzle with balsamic vinaigrette.

Plaice Fillet with Mango Salsa

A vibrant dish featuring American Plaice fillet topped with a refreshing mango salsa, perfect for a healthy dinner.

Ingredients
  • 2 American Plaice fillets
  • 1 ripe mango (diced)
  • 1/2 red onion (finely chopped)
  • 1 jalapeño (seeded and diced)
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Cook the Plaice fillets in a skillet over medium heat for 4-5 minutes on each side until golden.
  2. 2. In a bowl, mix mango, onion, jalapeño, lime juice, and salt to create the salsa.
  3. 3. Serve the Plaice topped with mango salsa.

Baked Plaice with Spinach and Feta

This baked American Plaice fillet is stuffed with a delicious mixture of spinach and feta cheese, offering a healthy and satisfying meal.

Ingredients
  • 2 American Plaice fillets
  • 1 cup fresh spinach
  • 1/4 cup feta cheese (crumbled)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Sauté spinach in olive oil until wilted, then mix with feta cheese.
  3. 3. Place the spinach-feta mixture on each fillet, roll them up, and bake for 15-20 minutes.

Plaice Fillet with Tomato Basil Sauce

A simple yet flavorful dish where American Plaice fillet is served with a homemade tomato basil sauce, perfect for a quick weeknight dinner.

Ingredients
  • 2 American Plaice fillets
  • 1 can diced tomatoes
  • 1/4 cup fresh basil (chopped)
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a saucepan, heat olive oil and sauté garlic until fragrant.
  2. 2. Add diced tomatoes, basil, salt, and pepper; simmer for 10 minutes.
  3. 3. Cook the Plaice fillets in a skillet for 4-5 minutes on each side, then serve topped with tomato basil sauce.

Plaice Fillet with Cauliflower Rice

A low-carb alternative featuring American Plaice fillet served over a bed of cauliflower rice, seasoned with herbs and spices.

Ingredients
  • 2 American Plaice fillets
  • 1 head cauliflower (riced)
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Rice the cauliflower using a food processor and sauté in olive oil with garlic powder, salt, and pepper until tender.
  2. 2. Cook the Plaice fillets in a skillet for 4-5 minutes on each side.
  3. 3. Serve the fish over the cauliflower rice.

Plaice and Asparagus Stir-Fry

A quick and healthy stir-fry featuring American Plaice fillet and fresh asparagus, packed with flavor and nutrients.

Ingredients
  • 2 American Plaice fillets
  • 1 bunch asparagus (trimmed)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger (grated)
  • Salt and pepper to taste
Instructions
  1. 1. Heat sesame oil in a pan and add asparagus, cooking for 3-4 minutes.
  2. 2. Add the Plaice fillets, ginger, soy sauce, salt, and pepper, cooking for another 4-5 minutes until the fish is cooked through.
  3. 3. Serve hot.

Plaice Fillet with Sweet Potato Mash

A wholesome dish featuring American Plaice fillet served alongside creamy sweet potato mash, offering a comforting yet healthy meal.

Ingredients
  • 2 American Plaice fillets
  • 2 medium sweet potatoes (peeled and cubed)
  • 1 tablespoon butter
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes until tender, then mash with butter, salt, and pepper.
  2. 2. Cook the Plaice fillets in a skillet for 4-5 minutes on each side.
  3. 3. Serve the fish alongside the sweet potato mash.

Plaice Fillet with Zucchini Noodles

A light and healthy dish featuring American Plaice fillet served over zucchini noodles, drizzled with a lemon garlic sauce.

Ingredients
  • 2 American Plaice fillets
  • 2 zucchinis (spiralized)
  • 2 tablespoons olive oil
  • 2 cloves garlic (minced)
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Cook the zucchini noodles in a pan with olive oil and garlic for 2-3 minutes.
  2. 2. Cook the Plaice fillets in another skillet for 4-5 minutes on each side.
  3. 3. Serve the fish over zucchini noodles, drizzled with lemon juice.

Frequently Asked Questions (FAQ)

What is the best way to cook American plaice fillet?

Grilling or baking with herbs and lemon enhances its natural flavor.

Is American plaice fillet healthy?

Yes, it is low in calories and high in protein, making it a nutritious choice.

How often can I eat American plaice fillet?

It can be consumed 2-3 times a week as part of a balanced diet.

Can I freeze American plaice fillet?

Yes, it freezes well; wrap it tightly to prevent freezer burn.

What are the nutritional benefits of American plaice fillet?

It is rich in protein, omega-3 fatty acids, and essential vitamins and minerals.

Does American plaice fillet contain mercury?

It may contain trace amounts, so moderation is advised, especially for vulnerable populations.

What dishes can I make with American plaice fillet?

It can be used in fish tacos, salads, or served with vegetables.

Is American plaice fillet sustainable?

Check for certifications like MSC to ensure sustainable sourcing.

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Comparisons
American Plaice Fillet vs Alaska Plaice Fillet American Plaice Fillet vs Albacore Tuna American Plaice Fillet vs Albacore Tuna
Nutrients
Protein in American Plaice Fillet Calories in American Plaice Fillet Vitamin-c in American Plaice Fillet Magnesium in American Plaice Fillet
Featured Guides
Health Benefits of American Plaice Fillet Healthy Recipes with American Plaice Fillet