| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains | Food networ, Food4 | 4 | Servings | |
INGREDIENTS
| 2 | T | Fine polenta flour |
| 2 | T | Plain flour |
| Salt and freshly ground | ||
| black pepper | ||
| 4 | 175 g pieces cod fillet with | |
| skin 175 to 200 | ||
| on | ||
| 2 | T | Vegetable oil |
| 4 | Plum tomatoes, skinned and | |
| seeded | ||
| up to 6 | ||
| 1 | Red onion, peeled | |
| 1 | Garlic clove, peeled and | |
| crushed | ||
| Grated zest and juice of 1 | ||
| lime | ||
| 125 | Olive oil | |
| 20 | Fresh basil leaves, torn | |
| into small | ||
| pieces |
INSTRUCTIONS
Preheat the oven to 240C/475/gas 9. Mix the polenta flour and plain flour on a large plate and season with salt and freshly ground black pepper. Coat the pieces of fish all over with the flour mixture, shaking off the excess. Heat the vegetable oil in an ovenproof frying pan. Add the fish and cook for 30 seconds on each side to sear. Transfer the pan to the oven and roast the fish for 7-9 minutes until just cooked. Meanwhile, make the salsa. Finely dice the tomatoes and onion and place in a bowl. Stir in the garlic, lime zest, lime juice and oil and season with salt and freshly ground black pepper. Transfer the fish to warmed serving plates. Mix the basil leaves into the salsa, then spoon over the fish to serve. DISCLAIMER© Copyright 1996 - SelecTV Cable Limited. All rights reserved. Carlton Food Network http://www.cfn.co.uk/ Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 310
Calories From Fat: 112
Total Fat: 12.7g
Cholesterol: 0mg
Sodium: 426.1mg
Potassium: 623.4mg
Carbohydrates: 48.4g
Fiber: 6.5g
Sugar: 13.2g
Protein: 5.7g