Pesto fish fillets with creamy polenta

Serves: 4

Time to make: 30 mins

Ingredients

Pesto
1 bunch fresh basil
2 tablespoons lemon juice
1 tablespoon white wine vinegar
2 tablespoons olive oil
2 tablespoons finely grated parmesan cheese
1 clove garlic, crushed
½ teaspoon castor sugar
Fish
275g truss tomatoes
olive spray oil
2 cups salt-reduced chicken stock
2 cups skim milk
1 cup polenta
¼ cup finely grated parmesan cheese
freshly ground black pepper
4 x 150g fillets thick white fish such as cod

Instructions

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1 Preheat oven to 200°C. To make pesto, place all pesto ingredients in a food processor and process to form a thick paste. Set aside.

2 Place tomatoes on a baking paper-lined tray. Spray with oil. Bake for 10 minutes, or until skin splits. Set aside.

3 Pour stock and milk into a large saucepan and bring to the boil. Slowly add polenta in a steady stream, stirring constantly. Reduce heat to low and continue to stir mixture until thick, smooth and soft. Stir through parmesan. Season with pepper.

4 Spray fish fillets with oil. Heat a frying pan over a medium-high heat until hot. Add 2 fish fillets and cook for 2 minutes. Turn and cook for 2-3 more minutes, or until cooked through. Transfer to a plate. Cook remaining fish. Spoon cooked polenta mixture onto serving plates. Top with fish and a little pesto. Serve with tomatoes and a salad.

Variations

Make it gluten free: Use gluten-free stock; and if you're using pre-grated parmesan cheese, check this is gluten free too.

Nutrition Info (per serve)

Calories 392 cal

Kilojoules 1640 kJ

Protein 44 g

Total fat 17 g

Saturated fat 5 g

Carbohydrates 40 g

Sugar 15 g

Dietary fibre 1 g

Sodium 600 mg

Calcium 320 mg

Iron 3 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.