Polenta & herb-crusted barramundi

Polenta & herb-crusted barramundi

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  • 0:20 Prep
  • 0:08 Cook
  • 4 Servings
  • Capable cooks

These zesty, garlicky fish fillets are the sensible option when you’re craving fish ‘n’ chips. Plus, they taste delicious!

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Nutrition information, Main recipes


  • 100g instant polenta
  • Grated zest of 2 lemons, plus lemon wedges to serve
  • 2 tablespoons finely chopped fresh herbs (such as chives and parsley)
  • 2 garlic cloves, crushed
  • 2 eggs, beaten
  • 4 x 180g skinless barramundi fillets (or use other firm white fish)
  • 1/3 cup (80ml) olive oil
  • 300g grape tomatoes
  • 300g flat beans, sliced on an angle
  • Lemon wedges, to serve


  • Step 1
    Combine polenta, zest, herbs and half the garlic in a shallow dish, then season. Put eggs in another dish. Dip fish in egg, then polenta, pressing well onto the fish.
  • Step 2
    Heat 1/4 cup (60ml) oil in a large frypan over high heat. When hot, reduce heat to medium and cook fish for 3-4 minutes on each side until golden and cooked through.
  • Step 3
    Meanwhile, heat the remaining oil in another large frypan over medium-high heat. Cook the remaining garlic for 30 seconds. Add the tomatoes and cook for 3-4 minutes, then add beans and cook for 2-3 minutes more, until tomatoes have softened and beans are cooked but still crunchy. Season and serve immediately with fish and lemon wedges.

  • High protein
  • Low carb
  • Low sodium
  • Low sugar
  • Lower gi


  • 2026 kj


  • 24g

    Fat Total

  • 5g

    Saturated Fat

  • 5g


  • 43g


  • 206mg


  • 172.21mg


  • 3g

    Carbs (sugar)

  • 21g

    Carbs (total)

All nutrition values are per serve
  • Author: Olivia Andrews
  • Image credit: Steve Brown
  • Publication: Taste.com.au

Source: taste.com.au


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