Polenta-Crusted Fish with Slaw
Preparation time is 15minutes
Cook time is 10minutes
Total time is 25minutes
Serve is for 4 people
Estimated cost per serve is 12.6 dollar
Difficulty level: 3 out of 4
16 Ingredients
Number of servings
4
- 1/2 cup plain flour
- 4 fillets boneless white fish (150g each)
- 1 cup green cabbage, shredded
- 1 cup red cabbage, shredded
- 1 carrot, cut into fine batons
- 1/4 bunch parsley leaves, chopped
- 1 cup fine polenta
- 1 lemon, wedges (to serve)
- 1/4 cup natural yoghurt
- 1/4 cup mayonnaise
- 1 pinch black pepper
- 1 cup olive oil (for shallow frying)
- 2 eggs, beaten
- 1 pinch sea salt flakes
- 1/2 bunch thyme leaves, chopped
- 1/2 cup walnuts, chopped
Nutrition per serving
4700kJ / 1120Cal
4700 Kilojoules or 1120 Calories
54% of daily energy intake*
Protein
12.8grams
Fat
79.0grams
Carbs
51.0grams
Sugars
5.8grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 3
Combine the eggs, thyme and 2 tbsp water in a bowl and whisk until smooth. Dip the fish in this mixture. Put the polenta and flour in a shallow dish, season generously with salt and pepper, then stir to combine. Use to coat the fish pieces.
Step 2 of 3
Shallow-fry in olive oil in a large skillet over a moderate heat for 3 minutes each side, until golden and crisp. Drain well on kitchen paper.
Step 3 of 3
Meanwhile, mix the cabbages, carrots, walnuts and parsley in a bowl then dress with mayonnaise and yoghurt. Serve with the fish and lemon wedges.
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