Polenta-crusted fish
4
Points®
Total time: 25 min • Prep: 15 min • Cook: 10 min • Serves: 4 • Difficulty: Easy
Coat your fish in polenta instead of breadcrumbs for a crispier cook. This recipe complements any firm white fish fillets, such as cod, snapper, barramundi or ling. To complete the Italian theme, serve with a leafy mixed salad, drizzled with a balsamic dressing.
Ingredients
Skinless white fish, raw
500 g, (buy 4 x 125g fillets)
Dijon mustard
1 tbs
Egg white
1 large
Polenta
¼ cup(s), yellow variety, (45g)
Grated parmesan cheese
2 tbs
Fresh thyme
2 tsp, finely chopped, (or 1 tsp dried)
Olive oil
1 tbs
Fresh flat-leaf parsley
1 tbs, sprigs
Lemon(s)
1 small, halved
Instructions
1
Pat fish dry with paper towel. Place on a plate and spread both sides with mustard.
2
Whisk egg white in a medium bowl until firm peaks form. Combine polenta, parmesan and thyme on a large plate and season with salt and pepper. One at a time, dip fish fillets in egg white, then coat evenly with polenta mixture, pressing on lightly.
3
Heat oil in a large non-stick frying pan over medium-high heat. Cook fish for 2-3 minutes on each side until crumbs are crisp and golden and fish is cooked through. Transfer to a serving plate. Sprinkle with parsley and squeeze over lemon to serve.
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