Italian-style fish with capers and polenta

If you’re a fan of Italian cuisine and are looking for a delightful dish that combines seafood and grains, then Italian-style fish with capers and polenta is your go-to recipe. This dish will transport you straight to the heart of Italy with its unique flavours and authentic ingredients. This recipe is easy to prepare and makes for a healthy and satisfying meal, perfect for any day of the week.

Italian-style fish with capers and polenta Ingredients

– 2 fillets of white fish, such as cod or haddock (approx 6-8oz each, or 170-230g)
– 1 cup of polenta (approx 180g)
– 2 cups of vegetable stock (approx 480ml)
– 2 tablespoons of capers (approx 30g)
– 1 large tomato, finely diced (approx 150g)
– 1 small onion, finely chopped (approx 70g)
– 2 cloves of garlic, minced
– 2 tablespoons of olive oil (approx 30ml)
– Salt and pepper to taste
– Fresh basil leaves for garnish

Preparation time: 10 minutes
Cooking time: 20 minutes

Serves 2

Nutritional Information

Per serving:
– Calories: 450
– Protein: 30g
– Carbohydrates: 40g
– Fat: 20g
– Fibre: 5g
– Sodium: 800mg

Italian-style fish with capers and polenta Instructions

1. Heat 1 tablespoon of olive oil in a pan over medium heat. Add the onion and garlic, and sauté until they become translucent.
2. Stir in the diced tomatoes and capers, cook for about 5 minutes until the tomatoes soften.
3. Season the fish fillets with salt and pepper, then place them in the pan. Cook each side for about 4-5 minutes, until the fish is cooked through and flakes easily with a fork. Remove from the pan and set aside.
4. In a separate pot, bring the vegetable stock to a boil. Gradually whisk in the polenta, ensuring no lumps form. Reduce the heat to low, and continue stirring for about 5 minutes, until the polenta thickens.
5. Divide the polenta between two plates, top with a fish fillet and spoon over the caper and tomato mixture. Garnish with fresh basil leaves before serving.

Tips

1. You can substitute the white fish with salmon or trout for a richer flavour.
2. If polenta is not available, you can use cornmeal as an alternative.
3. You can add some lemon zest to the caper and tomato mixture for a tangy twist.

Serving Suggestions

Italian-style fish with capers and polenta pairs perfectly with a fresh salad on the side. You could also serve it with a slice of crusty bread to soak up the delicious sauce. Enjoy it for a leisurely weekend lunch or a quick weeknight dinner. This dish is not just a feast for your taste buds, but also a nutritious and balanced meal that fits perfectly into a healthy lifestyle.

Italian-style fish with capers and polenta brings together the best of Italian flavours with the simplicity of home cooking. So, don your chef’s hat and get ready to whip up this delightful dish that promises a gourmet experience right at home.

Remember, the key to a great Italian-style fish with capers and polenta lies in the quality of the ingredients and the love with which it is prepared. So take your time, enjoy the process, and most importantly, have fun with it!