Updated: May 27
A quick and easy supper dish packed with nutrition and lots of flavour. Looks really pretty too.
300g cod, haddock or plaice fillets, skin removed (any white fish)
1 egg, beaten (or use milk instead)
1 tbsp coconut oil
Sea salt and pepper
100ml natural yoghurt
1 tbsp chopped parsley
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.