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Polenta-crusted fish

Polenta-crusted fish

4
Points®
Total Time
25 min
Prep
15 min
Cook
10 min
Serves
4
Difficulty
Moderate
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.

Notes

COOKING TIP: Cooking time may vary depending on the thickness of the fillets. The fish is ready when flesh is opaque and flakes easily when tested with a fork.