- 0:30 Prep
- 0:16 Cook
- 4 Servings
- Capable cooks
Make gluten free fish and chips with polenta used in the coating instead of flour.
Ingredients
- 1 cup polenta
- 1 teaspoon garlic powder
- 2 teaspoons finely grated lemon rind
- 1 egg
- 4 (150g each) firm white fish fillets
- 4 radishes, trimmed, thinly sliced
- 1 avocado, chopped
- 80g mixed salad leaves
- 1 tablespoon lemon juice
- 1/3 cup Alfa One rice bran oil
- Oven-baked potato chips, to serve
Tartare sauce
- 1/2 cup reduced-fat whole-egg mayonnaise
- 1 teaspoon finely grated lemon rind
- 1 teaspoon finely chopped capers
- 2 gherkins, finely chopped
- 1 tablespoon chopped flat-leaf parsley leaves
Method
- Step 1Make Tartare sauce: Place mayonnaise, lemon rind, capers, gherkins and parsley in a small bowl. Season. Stir until well combined. Refrigerate.
- Step 2Combine polenta, garlic powder and lemon rind on a plate. Season with salt and pepper. Whisk egg in a shallow bowl.
- Step 3Dip 1 piece of fish in egg. Coat in polenta mixture. Place on a plate. Repeat with remaining fish, egg and polenta mixture. Refrigerate for 10 minutes.
- Step 4Meanwhile, combine radish, avocado and salad leaves in a bowl. Drizzle over lemon juice and 1 tablespoon oil. Toss.
- Step 5Heat remaining oil in a deep frying pan over medium-high heat. Cook fish, in two batches, for 3 to 4 minutes each side or until golden and cooked through, adding more oil if needed. Transfer to a plate lined with paper towel to drain. Serve with salad, tartare sauce and chips.
- Low carb
- Lower gi
Nutrition
2577 kj
Energy
40g
Fat Total
9g
Saturated Fat
3g
Fibre
30g
Protein
143mg
Cholesterol
566.21mg
Sodium
10g
Carbs (sugar)
34g
Carbs (total)
All nutrition values are per serve
Notes
Preparation time excludes refrigeration time.
- Author: Claire Brookman
- Image credit: Craig Wall & Andrew Young
- Publication: Super Food Ideas
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