Try our fish crumbed with polenta for an extra special crunch!
Ingredients
- 90g instant polenta
- 1 lemon, rind grated
- 40g grated parmesan cheese
- 1/4 cup plain flour
- 60ml (1/4 cup) olive oil
- 4 (about 125g each) boneless firm fish fillets (such as salmon or blue-eyed cod)
- 1 cup drained canned corn
- 2 vine-ripened tomatoes, diced
- 1 avocado, peeled, diced
- 1 Lebanese cucumber, diced
- 2 tablespoons chopped fresh coriander
- 1 lime, juiced, plus lime wedges, to serve
Method
- Step 1Combine the polenta, lemon rind, parmesan and flour in a bowl. Brush the fish with 1 tablespoon of oil, then roll in the polenta mixture. Refrigerate for 10 minutes to chill.
- Step 2Place the corn, tomato, avocado, cucumber, coriander, lime juice and 1 tablespoon of remaining oil in a bowl. Toss gently to combine. Season with salt and pepper.
- Step 3Heat remaining oil in a non-stick frying pan. Add fish and cook over medium-high heat for 2 minutes each side until golden. Serve with mashed potato, the salsa and a wedge of lime.
- Low carb
- Low sugar
- Lower gi
Nutrition
2402 kj
Energy
33g
Fat Total
8g
Saturated Fat
6g
Fibre
35g
Protein
76mg
Cholesterol
366.27mg
Sodium
5g
Carbs (sugar)
32g
Carbs (total)
All nutrition values are per serve
- Author: Valli Little
- Image credit: Ian Wallace
- Publication: Taste.com.au
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