Polenta crusted fish with a crunchy slaw salad

polentafish.JPEG

A quick and easy supper dish packed with nutrition and lots of flavour. Looks really pretty too. 


Serves 2 

Ingredients:

300g cod, haddock or plaice fillets, skin removed (any white fish

70g polenta

1 egg, beaten (or use milk instead)

1 tbsp coconut oil

Sea salt and pepper

100ml natural yoghurt

1 tbsp chopped parsley

Crunchy slaw salad

Handful of red and white cabbage

½ red onion

1 small carrot 

½ bulb fennel 

2 tbsps of pomegranate seeds

1 tbsp olive oil

1 tbsp apple cider vinegar 

Lemon wedge to serve

Method:

  • Finely slice the vegetables for the crunchy salad and mix in a bowl with the olive oil, vinegar, pomegranate, a pinch of sea salt and pepper. Set aside. 

  • Place the polenta on one plate with some seasoning and the beaten egg on another. 

  • Cut the fish into strips, then dip the fish in the egg then the polenta and set aside on a clean plate. 

  • Heat a non stick pan with coconut oil and gently fry the fish for a couple of minutes on each side until golden brown and cooked.

  • Mix the yoghurt with the chopped parsley and some freshly ground pepper. 

  • Serve the fish with the crunchy slaw and a lemon wedge 

* As an alternative if serving to kids - mix 100g yoghurt with 2 tbsp chopped parsley and serve with a corn, tomato and cucumber salsa (1/4 cucumber, 50g tomatoes, 50g tinned sweetcorn)

** People are often put off by fish as it is sometimes overcooked. Don’t be tempted to cook it for too long.