Compressed fish with thought 1500
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Ingredients

  • 300 g white fish fillet such as coley, pollack or gurnard
  • Juice of ½ lemon
  • 50 g polenta
  • 50 g fresh breadcrumbs
  • 1 tbsp fresh chives, finely chopped
  • 1 medium free-range egg, lightly beaten
  • 1 tbsp olive oil
  • 650 g mashed potato
  • 200 g frozen peas, cooked
  • 325 g tin sweetcorn, drained and rinsed

Method

  1. 1

    Preheat the oven to 200°C, fan 180°C, gas 6. Line a baking sheet with baking parchment. Cut the fish into 10 pieces measuring about 8-9cm in length and 3cm wide. Squeeze the lemon juice over the fish pieces.

  2. 2

    Put the polenta, breadcrumbs and chives on a large flat plate. Put the beaten egg in a shallow bowl. Dip the fish in the egg, then turn several times in the polenta and breadcrumb mixture to coat. Repeat with all the pieces of fish.

  3. 3

    Place the crumbed fish on the lined baking tray and drizzle with the olive oil. Bake for 15 minutes, turning halfway through, until crunchy and golden brown.

  4. 4

    Serve with mashed potato, cooked peas and sweetcorn.

Nutritional Details

Each serving provides
  • Energy 2052kj 490kcal 25%
  • Fat 11.9g 17%
  • Saturates 3.9g 20%
  • Sugars 11.9g 13%
  • Salt 1.2g 20%

% of the Reference Intakes

Typical values per 100g: Energy 373kj/89kcal

Each serving provides

57.1g carbohydrate 7.5g fibre 34.8g protein

 
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