Joan Nova with a healthier and more Mediterranean kind of ‘fish fry’.
Text And Photo By Joan Nova
This is a different kind of ‘fish fry’…more Mediterranean in its flavor profile and healthier for you since it is finished in the oven instead of remaining in oil. We pass on the fries and serve it on a bed of white beans. And to brighten it up, try the mildly sweet mint oil and fresh tomatoes. 
Polenta-Crusted Fried Fish with Capers + Mint Oil
- Total Time: 30 minutes
- Yield: 2 servings 1x
Description
This Mediterranean-inspired fish fry features a crispy polenta crust and is served on a bed of creamy white beans, topped with a refreshing mint oil and fresh tomatoes.
Ingredients
- 2 fish fillets (e.g., Lane Snapper)
- 1 cup polenta mix
- 2 tablespoons olive oil
- 2 tablespoons capers, chopped
- 1/4 cup fresh mint, chopped
- 1 can (15 oz) cannellini beans, drained and rinsed
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- 1 fresh tomato, minced
- 1 tablespoon honey
- Juice of 1 lime
Instructions
- Preheat the oven to 400°F (200°C).
- Coat each fish fillet with olive oil and sprinkle with salt, pepper, and paprika.
- Pat the fillets down with the polenta mix and chopped capers to form a crust.
- Heat a cast iron pan over high heat and add a little olive oil. Fry the fish skin side down until the crust is golden brown, about 3-4 minutes.
- Transfer the pan to the preheated oven and bake for an additional 5-7 minutes until the fish is cooked through.
- In a small bowl, mix the honey, lime juice, and chopped mint to make the mint oil.
- To serve, place the fish on a bed of cannellini beans and top with minced fresh tomatoes. Drizzle with the mint oil.
Notes
For a healthier option, the fish is finished in the oven instead of frying completely in oil. Serve the fish on a bed of white beans for added texture and flavor. The mint oil adds a refreshing touch, balancing the briny capers. Use fresh, local fish for the best flavor.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fish fillet with beans and toppings
- Calories: 450
- Sugar: 5 grams
- Sodium: 750 mg
- Fat: 18 grams
- Carbohydrates: 40 grams
- Fiber: 8 grams
- Protein: 35 grams
- Cholesterol: 75 mg
Another triumphant dish Joan:D
This is great, I love the flavors you used