Crispy polenta cod with roasted tomatoes
7
Points®
Total time: 20 min • Prep: 5 min • Cook: 15 min • Serves: 4 • Difficulty: Easy
Less messy than egg and breadcrumbs, polenta makes a great coating for this fish supper.
Ingredients
Cherry Tomatoes
400 g, on the vine
Garlic
3 clove(s), unpeeled
Thyme, Fresh
3 sprig(s)
Couscous, dry
180 g
Vegetable stock cube
1 cube(s), 200ml
Cod, raw
4 fillet(s), medium
Polenta, Dry
60 g
Calorie controlled cooking spray
4 spray(s)
Spinach
200 g, young leaf
Orange
½ zest(s) of 1, Finely grated
Instructions
1
Preheat the oven to 200°C, fan 180°C, gas mark 6. Put the tomatoes, garlic and thyme in a baking dish. Roast for 15 minutes.
2
Meanwhile, tip the couscous into a heatproof bowl and pour over the stock. Stir, cover with a plate and set aside for 10 minutes to absorb the stock.
3
While the couscous is absorbing the stock, coat the cod fillets in the polenta. Set a large frying pan over a medium-high heat and mist with cooking spray. Fry the cod for 3 minutes on each side, or until golden and cooked through.
4
Fluff up the couscous with a fork and season. Divide among 4 plates and serve with the cod, spinach and roasted tomatoes, sprinkled with the orange zest.
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