Fish and chips – Sesame Crumbed Flathead and Baked Polenta Fries

Just in case anyone feels like fish and chips over the weekend, here’s a guilt free version that’s sure to satisfy Sunday night cravings. It works back beautifully with a big green salad, you may want to try Gwyneth Paltrow’s Cleansing Salad (minus the chicken).

For the Flathead, I’ve used Panko and sesame seeds, and replaced traditionally salty flavors with with a tangy Ponzu Sauce with accents of ginger and lime. The sauce works just as well with the Flathead as the Fries. And as for those fries, well you’d be amazed just how delicious these baked Polenta fries actually are. I’ve made no secret of the fact that my husband is a self proclaimed French Fry addict, so when I tell you these Polenta Fries hit the spot, you can take my word xx

Sesame Crumbed Flathead with Ponzu Dipping Sauce
Recipe by Mummyknows

Serves 2 adults and 1 little one
600g Flat head
Coconut cooking spray
1 tablespoon toasted sesame seeds
1 cup Japanese bread crumbs
1/2 teaspoon lime zest
salt and pepper
1 egg white
1 tablespoon ponzu sauce
Ponzu dipping sauce
1/4 cup Ponzu sauce
1 teaspoon honey
1/2 lime juiced
2 tablespoons pickled ginger chopped
1 tablespoon toasted sesame seeds

Preheat the oven to 200c. Place a wire rack on a baking sheet and lightly mist with nonstick (coconut) cooking spray. In a shallow dish combine the toasted sesame seeds, Japanese breadcrumbs and lime zest. In a second shallow dish beat the egg white and combine with the Ponzu sauce. Dip each strip of Flathead into the egg white mixture and press firmly on both sides into the breadcrumb mixture. Place on the rack and mist with non stick (coconut oil) spray. Bake until the crust is golden and the fish is cooked through, approx 20 min.

Meanwhile in a small bowl combine all the dipping sauce ingredients and mix together. Serve the Crumbed Flathead along side the Baked Polenta Fries and Ponzu Dipping Sauce xx

Baked Polenta Fries
Adapted from 101Cookbooks

1 cup rice milk (or regular milk)
3/4 cup Polenta
1 cup water
Handful Parmesan
Sea salt and pepper
Coconut Oil Spray (or regular Olive Oil Spray)

Preheat the oven to 200c. In a regular sized saucepan bring the water and milk to boil. Lower the flame and slowly add the Polenta whilst stirring constantly. Continue stirring until the mixture thickens. The amount of time it takes can vary depending on the Polenta. This recipe recommends Italian Polenta. Once thickened stir in the Parmesan.

Lay baking paper on a baking tray, using a spatula spread mixture evenly into a large flat square approximately 1 1/2 inches thick. Allow to cool in the refrigerator for between 10 minutes to an hour. Cut into triangle shaped fries, spray with Coconut Oil Spray and bake in the oven for approx 20 minutes or until golden brown (they can be flipped once whilst baking).