Photo of Polenta-crumbed sardines with caponata by WW

Polenta-crumbed sardines with caponata

7
6
6
SmartPoints® value per serving
Total Time
50 min
Prep
20 min
Cook
30 min
Serves
4
Difficulty
Moderate

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)

Baby capers, rinsed, drained

2 tbs

Red wine vinegar

2 tbs

Cornflour

¼ cup(s), (35g), gluten free

Egg(s)

1 medium, lightly beaten

Polenta, dry

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.

Notes

Add it: 4 x 35g slices light rye bread (chargrilled). Swap it: Polenta for panko breadcrumbs.