Italian-style fish with capers and polenta
Nutrition Info.(per serve)
- ¾ cup instant polenta
- ¼ cup grated parmesan
- 2 tablespoons olive oil
- 2 medium red onions, sliced
- 2 cloves garlic, crushed
- 400g cherry tomatoes, halved
- 1 tablespoon drained baby capers
- 2 x 120g bags baby spinach
- ½ cup fresh basil
- 4 x 150g firm white fish fillets
- black pepper
Total fat 10g
Saturated fat 2g
Dietary fibre 6g
1 In a saucepan, bring 3½ cups cold water to the boil over a high heat. Add polenta, 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.
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