2 Tbsp low-fat milk
2 Tbsp fine polenta
2 Tbsp wholemeal plain flour or gluten-free flour
300g boneless flathead fillets, cut in half lengthways if desired
2 Tbsp 97% fat-free mayonnaise or gluten-free mayonnaise
2 tsp freshly squeezed lime juice
2 tsp drained capers, finely chopped
2 tsp finely chopped coriander
50g (2 cups) mixed salad leaves
1 Lebanese cucumber, halved lengthways, thinly sliced
50g snow peas, sliced
3 tsp olive oil
Lime wedges, to serve
500g beetroot, peeled, thinly sliced
Olive oil cooking spray
To make beetroot chips, preheat oven to 180°C (fan-forced). Line an oven tray with baking paper. Spread 1 layer of beetroot over prepared tray. Top with baking paper. Repeat with remaining beetroot and baking paper to make 3 layers, finishing with a piece of baking paper. Cover with a second oven tray. Bake for 25 minutes. Remove from oven and spread beetroot between the 2 lined trays. Spray with cooking spray. Bake for a further 10-15 minutes or until beetroot is slightly crisp. Set aside.
2. Meanwhile, whisk egg and milk in a shallow bowl. Combine polenta and flour on a large plate. Dip fish into egg mixture, then polenta mixture. Transfer to a plate and refrigerate until ready to cook.
3. Combine mayonnaise, lime juice, capers and coriander in a small bowl and set aside. Combine salad leaves, cucumber and snow peas in a medium bowl. Set aside.
4. Heat oil in a medium non-stick frying pan over a medium heat. Add fish and cook for 2 minutes on each side or until cooked through. Divide fish between serving plates. Serve with chips, mayonnaise mixture, salad and lime wedges.
Nutrition Info PER SERVE 1995kJ, protein 42g, total fat 12.2g (sat. fat 2.2g), carbs 44g, fibre 11g, sodium 546mg. • Carb exchanges 3. • GI estimate low. • Gluten-free option.