Perch
Pollock
Plaice
A popular flatfish in European cuisine, plaice has a tender texture and subtle taste that makes it a versatile, healthy seafood choice.
105
1 medium fillet
(150 grams)
CAL
A
Nutri-Score
Good source of protein, low in fat, and provides several important nutrients.
Value per 100 grams & per cup (150g):
70 kcal | 105 kcal
Protein
15 grams | 22.5 grams
Fats
1.5 grams / 1.5 grams
Carbohydrates
None
Fiber
None
Vitamins & Nutrients
- Vitamin B12: Vital for red blood cell formation and brain function.
- Phosphorus: Supports healthy bones and teeth.
- Niacin (B3): Aids in energy metabolism and skin health.
- Selenium: A powerful antioxidant that protects cells from damage.
Satiety and Feelings
Mild and low in fat, plaice offers a light but satisfying meal when paired with vegetables or grains. Its high protein content supports muscle maintenance and helps reduce hunger.
What does 100 g look like?
Roughly half a fillet or a piece the size of a large smartphone.
What does 2000/2500 calories look like?
About 20 medium fillets (3.5 kg / 7.7 lbs).
Daily Value per 100 grams %
Did you know?
- Plaice is one of the most commonly consumed flatfish in Europe, particularly in the UK, the Netherlands, and Germany.
- It has bright orange spots on its skin, a distinct feature that helps identify the species. They can grow up to 100 cm (3.3 feet) in length, though most commonly caught individuals are around 30–50 cm (1–1.6 feet).
- Plaice is usually caught in the North Sea and is a staple in traditional fish and chips.
- It is a fast-growing fish, which makes it more sustainable compared to slower-growing species.
- Plaice changes its habitat as it ages, starting in shallower waters before moving deeper as it matures.
Drawback
May contain trace levels of heavy metals, especially when sourced from polluted waters.
Overfishing has been a concern in some regions, though populations are recovering in certain areas.
As a flatfish, plaice yields a thinner fillet, which might dry out if overcooked.
- Always check for the MSC label.
