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
Units
Scale
- 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