Italian-style fish with capers and polenta

For a low-calorie yet tasty dinner, look no further than this Italian-style fish dinner.

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

¾ cup instant polenta
¼ cup grated parmesan
½ cup reduced-fat milk
2 tablespoons olive oil
2 medium red onions, sliced
2 cloves garlic, crushed
400g cherry tomatoes, halved
1 tablespoon drained baby capers
2 x 120g bags baby spinach
½ cup fresh basil
4 x 150g firm white fish fillets
black pepper

Instructions

Stay Awake

1 In a saucepan, bring 3 cups cold water to the boil over a high heat. Add polenta and milk, reduce heat to low and cook, stirring, for 5-7 minutes, or until polenta is thick. Stir through parmesan. Cover to keep warm.

2 Meanwhile, in a large, non-stick frying pan, heat 2 teaspoons of the oil over medium-high. Sauté onion and garlic for 5 minutes, or until softened. Add tomatoes and capers, stirring, for 2 minutes, or until tomatoes start to soften. Fold in spinach, stir through basil, reserving some for garnish, and transfer to a bowl.

3 Wipe pan clean. Heat remaining oil over medium-high. Cook fish for 5 minutes, turning once, until cooked through.

4 To serve, divide among 4 plates, with polenta and tomato mixture on the side. Season with pepper and garnish with reserved basil.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 348 cal

Kilojoules 1460 kJ

Protein 33 g

Total fat 10 g

Saturated fat 2 g

Carbohydrates 25 g

Sugar 9 g

Dietary fibre 6 g

Sodium 210 mg

Calcium 160 mg

Iron 4.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.