Polenta, Coconut & Lime Coated Fish

May 31, 2023May 31, 20230 0
Polenta, Coconut & Lime Coated Fish: A Perfect Blend of Flavours
in Seafood

Prep

20 min

Cook

10 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 flathead fillets , cut into even sized thick fingers ( sticks )
90 g fine polenta ( one-minute )
60 g cornstarch , -1/2 cup ( pure maize cornflour )
1/2 cup shredded coconut
2 limes , zest of finely grated
1/2 cup cornstarch ( pure maize cornflour )
1 egg
1/2 cup milk
vegetable oil , for shallow frying

Nutrision Information

Servings Per Recipe
4
Calories
385
Sugar
3g
Fat
16g
Polenta, Coconut & Lime Coated Fish is a dish that combines the flavors of polenta, coconut, and lime to create a delicious coating for fish fillets. This recipe is perfect for those who love seafood but want to try something new. The combination of ingredients creates a crispy coating on the outside while keeping the fish tender and juicy on the inside. It's a great option for a quick and easy dinner or a family meal.

Instructions

1.Set up your workstation with three shallow dishes. Combine the polenta, cornstarch, shredded coconut, and lime zest in the first dish.
2.In the second dish, whisk together the egg and milk until well combined.
3.Add the cornstarch to the third dish.
4.Coat each fish finger in the cornstarch, shaking off any excess.
5.Dip the fish into the egg mixture, allowing any excess liquid to drip off.
6.Finally, coat the fish in the polenta mixture, pressing gently to make sure it adheres.
7.Heat the vegetable oil in a frying pan over medium-high heat.
8.Add the fish fingers and cook for 2-3 minutes on each side, or until golden brown and cooked through.
9.Serve hot with your choice of dipping sauce.

PROS

This recipe is quick and easy to make, and the combination of polenta, coconut, and lime gives the fish a delicious flavour.

It’s a great way to add variety to your seafood dishes.

CONS

Deep frying can make the food high in calories and fat.
However, shallow frying with moderate use of oil can still create good results.

HEALTH & BENEFITS

Fish is an excellent source of protein and omega-3 fatty acids, which are beneficial for heart health and brain function.
Polenta is a good source of complex carbohydrates and fiber, which can help regulate blood sugar and keep you feeling full longer.
Coconut is high in medium-chain triglycerides, which are a type of healthy fat that can boost energy and aid in weight loss. However, it should be consumed in moderation.
Lime is a good source of vitamin C and antioxidants, which can boost immunity and support skin health.

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