Ital­ian-style fish

Ital­ian-style fish with ca­pers & po­lenta

Healthy Food Guide (Australia) - - FRONT PAGE -

Serves 4 Cost per serve $7.10 Time to make 30 min gluten free dairy free di­a­betes friendly

¾ cup in­stant po­lenta

2 medium red onions, sliced

2 gar­lic cloves, crushed

400g grape toma­toes, halved

1 ta­ble­spoon drained baby ca­pers

280g baby spinach

½ cup basil leaves

4 x 150g firm white fish fil­lets

1 Place 3½ cups of cold wa­ter in a saucepan over high heat. Cover. Bring to the boil. Add the po­lenta. Re­duce the heat to low and cook, stir­ring, for 5–7 min­utes, or un­til po­lenta is thick. Cover to keep warm.

2 Mean­while, heat 2 tea­spoons of oil in a large, non-stick fry­ing pan on medium-high heat. 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 leaves, stir through basil and trans­fer to a bowl.

3 Wipe pan clean. Heat 1½ ta­ble­spoons of olive oil in the same pan over medium-high heat. Cook the fish fil­lets for 5 min­utes, turn­ing once, or un­til they are browned and cooked through. Trans­fer onto four serv­ing plates. Sea­son the fish with cracked black pep­per and serve with po­lenta and the tomato mix­ture.

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