Heat enough oil in a heavy-based frying pan to shallow fry the plaice fillets over a medium heat. Meanwhile, while the oil is heating, pass the plaice through the beaten egg, making sure they are well coated, and then into the seasoned flour, again making sure the fish is well coated. Carefully lay the plaice fillets into the hot oil.
Simply season with a little salt and brush with olive oil before placing under a hot grill for few minutes or in a hot oven on a lined baking tray. You could also try cooking a whole plaice for an impressive dinner for two – smother with butter and lemon juice and simply roast in the oven until a knife goes easily through the flesh to the bone.
The fish is low in calories and high in protein which makes it a healthy choice as long as the cooking method doesn't require excessive amounts of oil (deep-frying, for example). When buying whole plaice, look for bright orange spots and clear eyes, as these are indications of freshness.
Preheat grill/broiler. In a cast iron or oven-proof pan, put the butter and oil and heat until butter is melted. Remove from heat. Put the plaice into the pan, flesh side down, then flip over. The idea is to coat both sides of the fish.