Fried Plaice Fillets with a Herb and Polenta Crust

"A good way to avoid making breadcrumbs, and therefore save time, is to keep a packet of polenta (cornmeal) in the cupboard. It makes an excellent coating for all types of fish, and here we've used it, along with garlic, herbs and lemon, to coat plaice fillets. You can also use lemon or Dover sole instead of plaice."
Servings:
2 people

Health Score

High
Medium
Low
7.5 / 10
Medium score

Glycemic Index

Index
63
Moderate
Load
17
Moderate

Nutrition per serving:

Calories356.27 kcal18%
Fat19.18 g27%
Carbs26.93 g10%
Sugars1.98 g2%
Protein21.34 g43%
Sodium522.55 mg26%
Fiber2.89 g10%
Percent Daily Values based on a 2,000 calorie diet.
Glycemic Index
63
Moderate
Glycemic Load
17
Moderate

Ingredients

2 plaice fillets, skinned, weighing approximately 6 oz (175 g) each
1 teaspoon finely chopped fresh rosemary or 1 dessertspoon finely snipped chives
1 teaspoon finely chopped fresh thyme
2 oz (50 g) polenta
2 cloves garlic, very finely chopped
finely grated zest and juice 2 lemons
1 large egg
2 tablespoons olive oil
salt and freshly milled black pepper

Directions

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