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Lemon Pepper Polenta With Baked Fish And Peppers Recipe
|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)|
Serving size: Complete recipe
Calories 990 Calories from Fat 406
% Daily Value*
Total Fat 46 g70.6%
Saturated Fat 14.8 g73.8%
Trans Fat 0 g
Cholesterol 256 mg
Sodium 2367 mg98.6%
Total Carbohydrates 91 g30.4%
Dietary Fiber 19.5 g78.2%
Sugars 21.6 g
Protein 67 g133.9%
Vitamin A 126.3% Vitamin C 398.2%
Calcium 75.1% Iron 124.8%
*Based on a 2000 Calorie diet
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.