Pan-Fried Plaice with Green Asparagus
Spring on a plate: crispy pan-fried plaice meets tender green asparagus, savoury bacon and fresh wild garlic. This dish is ready in under 30 minutes and brings together classic coastal cooking with seasonal spring produce. If you like wild garlic, be sure to add it, as it lends the pan a subtle, savoury depth. A light, protein-rich dish that puts real flavour on the table without much effort.
Ingredients
- 1 plaice, large, whole
- 150 g bacon, diced
- 500 g green asparagus
- 1 onion
- 6 leaves wild garlic, fresh, optional; or a small handful of chives or 1 small garlic clove
- oil, for frying
- butter, for frying the fish
- coconut oil, for frying the asparagus
- 150 ml vegetable stock
- salt and freshly ground pepper
- 1 lemon, juice and zest
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 480 kcal | 960 kcal |
| Carbohydrates | 8 g | 16 g |
| Protein | 42 g | 84 g |
| Fat | 30 g | 60 g |
| Fibre | 3 g | 6 g |
| of which sugar | 4 g | 8 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Rinse the plaice under cold water, then pat dry and sprinkle with a little lemon juice.
- Fry the diced bacon in a non-stick pan. Add the plaice and fry alongside the bacon for about 5 minutes per side, adding a little butter to the pan as it cooks.
- Wash the asparagus and trim the ends. Lightly peel the lower stalks if needed. Wash and finely chop the wild garlic. Peel and finely chop the onion.
- Melt a little coconut oil in a second pan. Gently soften the onion in it together with a little lemon zest until translucent.
- Add the asparagus and wild garlic to the onion and fry everything together for about 5 minutes. Deglaze with the vegetable stock, then cover and simmer for a further 5-10 minutes, until the asparagus is tender. Season with salt and pepper.
- Plate the pan-fried plaice with the green asparagus and serve with a wedge of lemon.
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Nutrition facts per serving (estimate)
| Calories | 480 kcal |
|---|---|
| Carbohydrates | 8 g |
| Protein | 42 g |
| Fat | 30 g |
| Fibre | 3 g |
| of which sugar | 4 g |
Frequently asked questions
Do I need to fillet the plaice first?
No, the plaice is fried whole. This keeps it juicier and makes it easy to lift the flesh off the bone after cooking.
Can I use something other than wild garlic?
Yes, the wild garlic is optional in this recipe. Fresh chives or a small clove of garlic work well as an alternative.
How do I know when the asparagus is done?
The asparagus is ready when a fork slides in easily but it still has a little bite. Depending on thickness, this takes 5-10 minutes.
Is this dish gluten-free?
Yes, all the ingredients used are naturally gluten-free. When buying vegetable stock, look for a certified gluten-free option.
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