Blackened White Fish
24 minutes
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.
Pat Alburey
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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
- 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.
- Skin the fish fillets if necessary, add to the herb and spice mixture and press it on firmly to coat well.
- 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.
- 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.
