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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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For a low-calorie yet tasty dinner, look no further than this Italian-style fish dinner.
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.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Calories 348 cal
Kilojoules 1460 kJ
Total fat 10 g
Saturated fat 2 g
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