Italian-style fish with capers and polenta
(at time of publication)
- ¾ cup instant polenta
- ¼ cup grated parmesan
- 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
1 In a saucepan, bring 3½ cups cold water to the boil over a high heat. Add polenta, 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.
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)
Total fat 10g
–Saturated fat 2g
Dietary fibre 6g
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information