Pesto fish fillets with creamy polenta
Nutrition Info.(per serve)
- 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
- 1/2 teaspoon castor sugar
- 275g truss tomatoes
- olive oil spray
- 2 cups salt-reduced chicken stock
- 2 cups trim milk
- 1 cup polenta
- 1/4 cup finely grated parmesan cheese
- freshly ground black pepper
- 4 x 150g fillets thick white fish such as cod
Total fat 17g
Saturated fat 5g
Dietary fibre 1g
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.
Make it gluten free: Use gluten-free stock; and if you're using pre-grated parmesan cheese, check this is gluten free too.
Hanu de Jong
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