Recipe description
June 20, 2026
Plaice rolls with carrot and leek
Gentle plaice rolls with carrot and leek to support balanced digestion.
82%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from carrot and leek, supporting gentle digestion.
- Includes lean fish protein for a balanced meal with vegetables.
- Colorful plant ingredients contribute dietary diversity and polyphenols.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Plaice fillets
2
piece
Carrot
1
piece
Leek
1
piece
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Fresh parsley
2
tablespoon
Instructions
1
Preheat the oven to 180°C (350°F).
2
Finely chop the carrot and leek.
3
In a pan, heat olive oil over medium heat and sauté the carrot and leek until softened.
4
Season the plaice fillets with salt and black pepper.
5
Place a spoonful of the sautéed vegetables on one end of each plaice fillet and roll them up.
6
Arrange the rolls in a baking dish and drizzle with additional olive oil.
7
Bake in the oven for about 15-20 minutes, until the fish is cooked through.
8
Garnish with fresh parsley before serving.
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Nutrition
360 kcal
Calories
28 g
Protein
26 g
Carbohydrates
5 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What is plaice and is it suitable for weeknight dinners?
Plaice is a mild, white-fleshed fish with a delicate texture; it's quick-cooking and works well for weeknights.
Is this recipe gluten-free?
The recipe as written is naturally gluten-free if you don't add gluten-containing sauces or flours; always check labels on any added ingredients.
Can I adapt the fillings for vegetarian or vegan diets?
For a vegetarian version, replace the fish with a firm tofu or mushrooms and keep the carrot and leek for flavor; a vegan version would omit fish entirely and use more vegetables.
How do I roll the plaice with carrot and leek?
Slice the fillets into long strips, lay the carrot and leek filling at one end, roll tightly, and secure with a toothpick; cook gently in a pan or in the oven.
How do I know when the fish is cooked through?
Plaice should be opaque and flake easily when tested with a fork; aim for an internal temperature of about 60°C (140°F).
Can I prepare the rolls in advance or freeze them?
They can be assembled ahead and refrigerated for a few hours; freezing raw isn’t ideal; if needed, freeze after cooking.
What sides pair well with these rolls?
A light salad, steamed greens, or boiled potatoes pair nicely; a squeeze of lemon brightens the dish.
What are the main nutritional benefits of this dish?
It combines lean fish with fiber-rich carrot and leek, providing protein, omega-3s, fiber, and polyphenols that support gut-friendly eating.
How do I store leftovers and how long will they last?
Store cooked rolls in the fridge in a sealed container for 1–2 days; reheat gently to avoid drying out.
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