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POLENTA AND PARMESAN DUSTED KINGKLIP WITH BRAISED BROCCOLI
Polenta and parmesan dusted Kingklip with braised broccoli
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Serves: 3 - 4
Category: A little effort
Prep time: 30 minutes
Cooking time: 15 minutes
Ingredients:
300–400 g thinly sliced skinned and filleted kingklip
sea salt and freshly ground black pepper
thick mayonnaise
¾ cup polenta
¾ cup finely grated Parmesan
sunflower oil, for frying
For the braised broccoli:
1–2 T olive oil
About 400 g broccoli, sliced lengthways
1 clove garlic, chopped
2-3 anchovy fillets, chopped
1 split red chilli (optional)
½ cup good quality vegetable stock
A handful of cooked organic spaghetti (optional)
Sea salt and freshly ground black pepper
Cooking instructions:

Season the fish slices. Smear with mayonnaise then dip in a mix of polenta and Parmesan. Shallow-fry in hot oil for a few minutes on each side, until crisp and golden. It’s best to use tongs for turning.


Serve with lemon slices. To make the braised broccoli: Heat the olive oil in a wide pan. Add the broccoli and stir around to coat. Stir in the garlic, anchovies and chilli (if using).

Add the stock and cook, uncovered, for 5 minutes or until the broccoli is tender, adding more stock if necessary. Mix in strands of cooked spaghetti, if using. Check seasoning.

Cook’s tips: Use any other fresh fish of the day, or use thinly sliced chicken, pork or veal instead of fish.

Per serving: 2099.2kJ, 31.8g protein, 31.8g fat, 24g carbs

 

TASTE’s take:

Made in minutes, this is a healthy combination of fish and broccoli. A simple twist of flavours adds an edge to a weeknight dinner.

Wine: Brampton Unwooded Chardonnay 2006


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½ t = 2 ml
1 t = 5 ml
1 T = 15 ml
½ cup = 125 ml
1 cup = 250 ml

Fahrenheit - Celsius

Subtract 32, then multiply by 0.56

Celsius - Fahrenheit

Multiply by 1.8, then add 32




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