Polenta-crumbed sardines with caponata
6
Points®
Total time: 50 min • Prep: 20 min • Cook: 30 min • Serves: 4 • Difficulty: Easy
Ingredients
Olive oil
2 tbs
Brown onion
1 medium, finely chopped
Eggplant
1 small, chopped
Garlic
2 clove(s), finely chopped
Red capsicum
1 medium, chopped
Canned diced tomatoes
400 g, (1x400g can)
Vegetable stock, liquid, salt-reduced
1 cup(s), (250ml)
Capers, rinsed, drained
2 tbs
Red wine vinegar
2 tbs
Cornflour
¼ cup(s), (35g), gluten free
Egg(s)
1 medium, lightly beaten
Polenta
⅓ cup(s), (60g)
Sardine, raw
8 medium, cleaned, butterflied
Fresh flat-leaf parsley
¼ cup(s)
Lemon(s)
1 medium, cut into wedges to serve
Instructions
1
Heat half the oil in a large non-stick frying pan over medium heat. Cook onion, stirring, for 4–5 minutes or until softened. Add eggplant and cook, stirring, for 5 minutes or until golden. Add garlic, capsicum, tomatoes and stock and cook, stirring occasionally, for 12–15 minutes or until vegetables are tender. Add capers and vinegar and reduce heat. Simmer, stirring occasionally, for 3–4 minutes or until caponata has thickened.
2
Meanwhile, place cornflour, egg and polenta in 3 separate shallow bowls. Working with 1 at a time, toss sardines in cornflour, shaking off excess. Dip in egg, then coat in polenta. Place on a plate.
3
Heat remaining oil in a large non-stick frying pan over medium-high heat. Cook sardines, in batches, for 1–2 minutes each side or until golden and crisp. Sprinkle with parsley and serve with caponata and lemon.
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