Blackened White Fish

    Blackened White Fish

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    24min


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    Thick fillets of fish in a crunchy polenta crust, seasoned with a mixture of spices and herbs, before being seared in the Cajun style and served with lemon.

    Ingredients
    Serves: 4 

    • 1 teaspoon black peppercorns
    • 1 teaspoon each fennel seeds, dried oregano and thyme
    • ½ – 1 teaspoon cayenne pepper
    • Salt
    • 3 cloves garlic
    • 2 tablespoons polenta
    • 4 firm white fish fillets, about 250g each
    • 2 tablespoons peanut oil
    • To garnish: 1 lemon

    Directions
    Preparation:20min  ›  Cook:4min  ›  Ready in:24min 

    1. Crush the peppercorns and put into a large bowl. Add the dried herbs, cayenne pepper and some salt. Peel the garlic and crush it into the bowl, then add the polenta and stir thoroughly.
    2. Skin the fish fillets if necessary, add to the herb and spice mixture and press it on firmly to coat well.
    3. Heat the peanut oil in a large, heavy-based frying pan until it begins to smoke. Add the fish and fry for 1½ minutes on each side, or until the fillets are lightly browned and cooked through.
    4. Meanwhile, cut the lemon into wedges. Drain the cooked fish on paper towels, then transfer the fillets to a warmed serving dish and garnish with the lemon wedges.

    SERVING SUGGESTION

    Serve this spicy fish with steamed new potatoes and a green salad or, to continue the Louisiana theme, the Cajun Potato Salad recipe on this site.

    NUTRIENTS PER SERVING, USING BREAM:

    good source of vitamin E.

    COOK'S SUGGESTION

    Any round white fish fillets are suitable for this dish. Fish cutlets can be used too, but you will have to allow them a little longer to cook – they will need about 6–8 minutes. Flatfish, such as sole and flounder, are too thin and too delicate to be cooked this way.

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