- 0:20 Prep
- 0:08 Cook
- 4 Servings
- Capable cooks
These zesty, garlicky fish fillets are the sensible option when you’re craving fish ‘n’ chips. Plus, they taste delicious!
Ingredients
- 100g instant polenta
- Grated zest of 2 lemons, plus lemon wedges to serve
- 2 tablespoons finely chopped fresh herbs (such as chives and parsley)
- 2 garlic cloves, crushed
- 2 eggs, beaten
- 4 x 180g skinless barramundi fillets (or use other firm white fish)
- 1/3 cup (80ml) olive oil
- 300g grape tomatoes
- 300g flat beans, sliced on an angle
- Lemon wedges, to serve
Method
- Step 1Combine polenta, zest, herbs and half the garlic in a shallow dish, then season. Put eggs in another dish. Dip fish in egg, then polenta, pressing well onto the fish.
- Step 2Heat 1/4 cup (60ml) oil in a large frypan over high heat. When hot, reduce heat to medium and cook fish for 3-4 minutes on each side until golden and cooked through.
- Step 3Meanwhile, heat the remaining oil in another large frypan over medium-high heat. Cook the remaining garlic for 30 seconds. Add the tomatoes and cook for 3-4 minutes, then add beans and cook for 2-3 minutes more, until tomatoes have softened and beans are cooked but still crunchy. Season and serve immediately with fish and lemon wedges.
- High protein
- Low carb
- Low sodium
- Low sugar
- Lower gi
Nutrition
2026 kj
Energy
24g
Fat Total
5g
Saturated Fat
5g
Fibre
43g
Protein
206mg
Cholesterol
172.21mg
Sodium
3g
Carbs (sugar)
21g
Carbs (total)
All nutrition values are per serve
- Author: Olivia Andrews
- Image credit: Steve Brown
- Publication: Taste.com.au
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