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WHITE FISH FRIED IN POLENTA WITH SWEET AND SOUR TOMATOES

WHITE FISH FRIED IN POLENTA WITH SWEET AND SOUR TOMATOES

WHITE FISH FRIED IN POLENTA WITH SWEET AND SOUR TOMATOES

The clean and light flavours of sweet and sour tomatoes match well with grilled meats as well as to fish. The polenta makes for an amazing gluten free crust on fish.

Prep: 10 minutes
Cook Time: 15 minutes
Serves: 4

Method

for the sweet and sour tomatoes: 

Heat the oil in a fry pan over medium heat. Add the cumin and mustard seeds and fry until they splutter. Be careful not to burn.

Add the tomatoes and stir until coated with the seeds, then stir in the ground spices, sugar and 1 teaspoon salt.

Add 1/2 cup of water, then reduce the heat and simmer for a few minutes, making sure not to overcook. Add the coriander and remove from the heat and set aside.

 

for the fish:

Combine polenta and 1 teaspoon of salt in a medium baking dish and season with black pepper.

Brush the fillets of fish with egg white, coat with seasoned polenta and set aside for crust to set (5 minutes)

Heat the cooking oil in a large hot frying pan over medium heat, until hot.

Carefully place the fish into the pan in batches, and shallow fry until an even golden crust forms (2-3 minutes each side), then carefully turn and repeat, being careful not to overcook the fish.

Drain the fish on paper towels, then transfer to a plate, serve with sweet and sour tomatoes and warm roti.

Ingredients

for the fish:

200 grams instant polenta

1 tablespoon fresh thyme leaves

2 egg white lightly whisked

4 x 160-180g fillets white fish

1/2 cup Cooking oil

 

for the sweet and sour tomatoes: 

1/3 cup Cooking oil

1 teaspoon Farro whole cumin seeds

1 teaspoon Farro Black Mustard Seeds

600 grams Cherry Tomatoes

1/2 teaspoon Farro ground turmeric

1 tablespoon Farro ground coriander

1 1/2 teaspoon Farro chilli flakes

2 tablespoons White Sugar

2 tablespoons Fresh coriander leaves chopped

 

to serve:

Roti

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