Polenta fish with roasted peppers and orange

Name: Polenta fish with roasted peppers and orange
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: Serves 4
Cuisine: Mediterranean recipes
Ingredients: 3 mixed sweet peppers; Zest and juice of 2 large oranges; 2 crushed garlic cloves; 125ml extra-virgin olive oil, plus an extra 1tbsp; Grated zest and juice of 1 lemon; 25g chopped mixed fresh oregano and parsley, plus extra to garnish; 60g polenta; 4 x 175g sustainable white fish fillets (such as coley, haddock or cod)

Published: 12 Jul 19
Updated: 18 Mar 24

Test kitchen approved

We love this healthy fish recipe for its use of bold, sweet flavours to jazz up subtle-tasting white fish. Plus, the recipe makes enough for 8 servings of the roasted peppers so you can enjoy them another day with goat’s cheese on toast.

Looking for more exciting ways to cook fresh fish? Try baking cod in a herby pistachio and breadcrumb crust.

Serves 4
Hands-on time 10 min, cooking time 40 min

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Ingredients

3 mixed sweet peppers
Zest and juice of 2 large oranges
2 crushed garlic cloves
125ml extra-virgin olive oil, plus an extra 1tbsp
Grated zest and juice of 1 lemon
25g chopped mixed fresh oregano and parsley, plus extra to garnish
60g polenta
4 x 175g sustainable white fish fillets (such as coley, haddock or cod)

Method

Heat the oven to 200°C/180°C fan/gas 6. Quarter and deseed the peppers, put in a large roasting tin and toss with 1 tbsp olive oil and salt, then roast for 25 minutes.
Pare the zest from 2 large oranges and add to the tin with the peppers. Roast for 15 minutes more, remove from the oven and leave to cool slightly. Roughly chop the peppers and zest, tip into a large bowl and stir in the garlic, 125ml extra-virgin olive oil, the orange juice, the grated zest and juice of 1 lemon and the oregano and parsley (see tip).
Mix the polenta with some salt and pepper on a shallow plate and use to coat the fish fillets. Heat a splash of olive oil in a large frying pan over a medium heat and fry the fillets for 3-4 minutes on each side until golden and cooked through. Serve with the pepper mixture and a scattering of fresh herbs to garnish.

Recipe from June 2019 Issue

Nutrition

Nutrition: per serving

Calories: 479kcals
Fat: 29.3g (4.3g saturated)
Protein: 33.5g
Carbohydrates: 18.5g (7.7g sugars)
Fibre: 3.5g
Salt: 0.7g

delicious. tips

This makes enough for 8 servings of the roasted peppers (a take on salmoriglio, the Italian accompaniment). Cover and chill for up to 5 days; try with goat’s cheese on toast.

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Polenta fish with roasted peppers and orange

Ingredients

Method

Nutrition

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Polenta fish with roasted peppers and orange

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