Updated: May 27, 2021

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

Serves 2


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


  • 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 the coconut oil in a non stick pan 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.

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