Lemon Pepper Polenta With Baked Fish And Peppers
|Water||3 Cup (48 tbs)|
|Lemon juice||1⁄4 Cup (4 tbs) (1/4 Cup Plus 2 Tablespoons)|
|Grated lemon rind||1 Teaspoon|
|Ground black pepper||1 Teaspoon|
|Instant polenta||1 Cup (16 tbs)|
|Sole fillets||1 Pound|
|Sweet red pepper||1 , cut into 1" pieces|
|Chopped scallions||1⁄4 Cup (4 tbs)|
|Chopped pitted black olives||2 Tablespoon (Imported Variety)|
|Capers||2 Tablespoon, drained|
|Chopped oregano||2 Tablespoon (Fresh Ones)|
In a medium saucepan, bring the water, 1/4 cup of the lemon juice, lemon rind and black pepper to a boil; reduce the heat to low.
While the water is simmering, add the polenta in a slow, steady stream, stirring constantly.
Cook the polenta over low heat for 10 minutes, or until very thick, stirring occasionally.
While the polenta is cooking, coat a 13" X 9" baking dish with no-stick spray.
Place the fillets in the prepared baking dish; top with the red peppers, scallions, ohves, capers, oregano and the remaining 2 tablespoons lemon juice.
Bake at 425° for 8 to 15 minutes, depending on the thickness of the fillets, or until the fish turns opaque and just begins to flake when gently pressed.
Serving size: Complete recipe
Calories 1190 Calories from Fat 164
% Daily Value*
Total Fat 19 g29.8%
Saturated Fat 2.9 g14.7%
Trans Fat 0 g
Cholesterol 217.7 mg72.6%
Sodium 903.9 mg37.7%
Total Carbohydrates 161 g53.6%
Dietary Fiber 30.5 g122%
Sugars 9.8 g
Protein 105 g209.8%
Vitamin A 135.7% Vitamin C 411.1%
Calcium 74.6% Iron 125.6%
*Based on a 2000 Calorie diet