What are
What are plaice fillets?
Plaice fillets are foods of animal origin derived from the processing of Pleuronectes platessa, a bony, flat and sea fish that colonizes the North-East Atlantic Ocean.
Seen in the first fundamental group of foods - foods rich in proteins with high biological value, specific vitamins and minerals - plaice fillets also contain vitamin D, iodine and omega-3 semi essential - but biologically active - fatty acids such as eicosapentaenoic acid (EPA) ) and docosahexaenoic (DHA).
Plaice fillets would actually be considered fish "derivatives". Although significantly increasing the edible portion, this processing does not alter its nutritional properties; on the other hand, it still determines the remainder of several processing scraps - reused to obtain, for example, fish meal, or pre-processed foods such as croquettes, cutlets, etc.
Did you know that ...
Like the cod - which belongs to the same Biological Class Actinopterygii - not even the plaice is considered a blue fish despite the good percentage of omega 3
Plaice fillets are low-fat and low-calorie foods, two properties that make it a widely usable food in most diets. They are suitable for the diet of healthy people as much as for the nutritional therapy against overweight and the pathologies of the replacement - for example dyslipidemias, primary arterial hypertension, etc.
From a strictly practical point of view, like all fish fillets, even plaice fillets have the enormous advantage of being already clean, therefore without bones. This feature allows it to be used systematically even in the diet of those who do not like to clean the food, both during preparation - lowering the time required - and on the plate, or those who have a greater risk of suffocation.
Rather cheap, they are mostly available frozen or frozen. It is impossible to find them fresh, as they come from seas over 1000 km from Italy; if available refrigerated on the fish counter, these are certainly defrosted products.
In the kitchen, plaice fillets find many uses. It could however be defined that, in Italy, the common tendency is to prefer fast and not very laborious methods - to which, among other things, it lends itself completely. On the other hand, ready-made fillets constitute a line of foods designed for those who do not know how to eat fish or do not have the necessary conditions to work it - problems of time, space, etc.
They are very easy to stir-fry with a little extra virgin olive oil; they can be enriched with spices - for example oregano and black pepper or chilli pepper - rind and / or lemon juice or white wine, vegetables - for example cherry tomatoes, capers - etc. They are very easy to prepare even in the oven, for example au gratin, or with a veil of potato rostì. With this ingredient you could also prepare fried food, steamed fish and sauces or stuffed pasta - even if not all lovers of fish-based first courses appreciate the organoleptic characteristics of plaice.
Watch Alice's video recipe, our Personal Coocker: Gluten Free Baked Fish Turbans.
Baked Fish Turbans - Gluten Free
X Problems with video playback? Reload from YouTube Go to Video Page Go to Video Recipes Section Watch the video on youtubeAlong with the fillet of cod, perch, grouper, swordfish, emery, dogfish etc., even plaice fillets are to be considered among the most widespread fishery products in the western hemisphere. The growing commercial demand has caused an increase in the levy (fishing) and consequently in the exploitation of resources. As we will see in the last paragraph, the demographic density of the plaice has undergone a significant decrease, but fortunately it is one of the few cases in which the institutions have been able to intervene effectively by repairing the damage caused to the ecosystem.
For more information, see the article: Platessa.
Nutritional Properties
Nutritional properties of plaice fillets
Plaice fillets are processed foods that maintain the nutritional properties of the first fundamental group of foods - foods rich in high biological value proteins, specific vitamins and minerals - and fishery products - biologically active semi essential polyunsaturated fatty acids also abound of the omega 3 group and, theoretically, iodine.
Compared to the average food of animal origin, being part of the very lean fish, the plaice could be defined as a low-calorie and hypolipid food. Energy is supplied mainly by proteins, followed by very low amounts of fat; carbohydrates are absent. Peptides contain all the essential amino acids in the right proportions and quantities compared to the human protein model. Fatty acids are mainly polyunsaturated essential seeds of the omega 3 group, more precisely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Did you know that ...
Although plaice fillets - such as cod fillets - are considered an excellent source of omega 3, this is only partially true. In fact, while on the one hand the percentage of EPA and DHA on the total lipid is unquestionably high, on the other the general quantity of fat is very low. Any poor fish, especially blue fish, contains more omega 3 than plaice - but also more calories from lipids.
Plaice fillets do not contain fibers and have a low cholesterol concentration. Lactose and gluten are also totally absent, as is histamine - which may be found in traces. Instead they are a significant source of uric acid and phenylalanine amino acid.
Plaice fillets are a good source of water-soluble B vitamins, such as thiamine (B1), niacin (PP), pyridoxine (B6) and cobalamin (B12). The level of the fat-soluble vitamin D (calciferol) is appreciable. They contain useful amounts of phosphorus, iron, zinc and iodine.
Note : For more information on chemical detail, see the article: Platessa.
Diet
Plaice fillets in the diet
Plaice fillets are foods suitable for most diets. Average digestible despite the high concentration of proteins, excessive portions may still be inadequate for those with digestive complications such as dyspepsia, gastritis, gastroesophageal reflux disease, gastric ulcer or duodenal ulcer.
Plaice fillets are considered one of the "diet foods" par excellence. They are used in sports - due to the high protein content - as much as in the therapeutic field - due to the high percentage content in omega 3 and the low total fat and calorie content. Being very thin, they can be cooked with a little olive oil even in the nutritional therapy against obesity.
The abundance of high biological value proteins makes plaice fillets suitable in the diet of malnourished, weakened or with an increased need for essential amino acids. This type of food is advisable in the case of very high intensity sports motor activity, especially in strength disciplines or with a very important muscular hypertrophied component, and for all prolonged aerobic disciplines.
Plaice fillets are also suitable in case of breastfeeding, pathological intestinal malabsorption and in old age - in which eating disorder and decreased intestinal absorption tend to create a protein deficit. EPA and DHA, semi essential but biologically active polyunsaturated omega 3, are very important for the constitution of cell membranes, the development of the nervous system and the eyes - in the fetus and in children - the prevention and treatment of some metabolic pathologies - hypertriglyceridemia, hypertension arterial etc. - maintenance of cognitive functions in old age, reduction of some symptoms of neurosis - depressive - etc.
Due to the absence of gluten and lactose, plaice fillets are relevant in the diet for celiac disease and for intolerance to milk sugar. The abundance of purines makes them rather unsuitable - especially in considerable portions - in the nutritional regime for severe hyperuricemia - with gouty attacks - and in the one for calculosis or renal urinary lithiasis. Well preserved they have no contraindication for histamine intolerance. The massive presence of phenylalanine precludes a significant use in the diet against phenylketonuria.
The B vitamins have a mainly coenzymatic function; this is why plaice fillets can be considered a good source of nutrients that support the cellular functions of all tissues. Vitamin D, on the other hand, is crucial for bone metabolism and the immune system. Note : we remind you that dietary sources of vitamin D are very rare. Iron is a necessary element for the heme group, indispensable for the binding of gases in red blood cells - and not only. Phosphorus, which is hardly lacking in diet, is one of the main constituents of bone (hydroxyapatite) and nervous tissue (phospholipids). Zinc constitutes enzymes, nucleic acids and proteins of various kinds. Finally, iodine is necessary for the proper functioning of the thyroid gland - responsible for the regulation of cellular metabolism after the secretion of hormones T3 and T4.
Plaice fillets are safe foods with regard to the infestation of the Anisakis simplex parasite, the presence of algal toxins, contamination from pollutants such as mercury and methyl mercury, which accumulate more in large fish at the top of the food chain.
The average portion of plaice fillets - as a dish - is 100-150 g (70-105 kcal).
Kitchen
How are plaice fillets cooked?
The most famous plaice-based recipe is fish and chips.
Plaice fillets can be cooked in various ways. It brilliantly supports all cooking systems and techniques, even if it does not lend itself to long-lasting or too intense ones; if you want to cook them in stew, for example, the times will certainly be much shorter than those of a typical fish soup. They are especially appreciated sautéed or cooked on the plate, boiled - better by steam, or cooked under vacuum or in vasocottura - and fried in vegetable oil. They are not particularly tasty to the irons or in the oven, while they make it more gratinated or in a vegetable crust. In promiscuous cooking such as acquapazza and foil - which allow the hydration of the meat to be preserved - consumers find greater consensus. In mixed fish soups, which require adequately prolonged cooking, they have a controversial role; they are in fact avoided due to their poor ability to flavor the recipe. The food and wine pairing with plaice fillets depends above all on the specific recipe, but in principle they favor light white wines.
Ecology
Outline of ecology and ecosustainability of plaice fishing
Plaice is a fish that is predominantly trapped by the trawling system; it is therefore affected by large-scale fishing, while small-scale professional and amateur fishing - with line or spearfishing - do not play a decisive role in the taking of this fish.
Today normally trophic, the plaice population suffered not too many years ago - early 2000 - a drastic decrease. It was the fault of the reckless fishing to which strict restrictions were consequently applied to restore the optimal condition.
The ichthyologists of the European Commission established, together with the Fisheries Council, new maximum withdrawal rates and coined a multi-year plan for specific ecological management in the North Sea. The Netherlands joined first and thanks to the integrity of the countries involved, in 2008 the fishing activity was again declared environmentally sustainable.
