Photo of Pan-Fried Plaice by WW

Pan-Fried Plaice

4
2
2
SmartPoints® value per serving
Total Time
16 min
Prep
10 min
Cook
6 min
Serves
4
Difficulty
Easy
This crispy-coated fish fillet is better than fast-food. Serve with homemade fries for a real treat.

Ingredients

Plaice, cooked

450 g

Dijon Mustard

3 teaspoons, level

Cornflour

35 g

Parmesan Cheese

2 tablespoons, grated, grated

Thyme, Dried

1 tablespoons, level, fresh, finely minced, or 1 tsp dried thyme

Salt

½ teaspoons, or to taste

Black pepper

½ teaspoons, freshly ground, or to taste

Calorie controlled cooking spray

5 spray(s)

Lemon(s)

1 medium, cut into 4 wedges

Instructions

  1. Wash fish; pat dry. Place fish on a plate and spread both sides of fish with mustard; dip into egg white and set aside.
  2. In a medium bowl, combine cornflour, Parmesan cheese, thyme, salt and pepper; dust fish with cornflour mixture, making sure to cover both sides.
  3. Coat a large oven-proof frying pan with cooking spray and set over medium to medium-high heat; heat oil until shimmering. Add fish and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more.
  4. Serve fish with lemon wedges.