12
340
40

Ingredients

  • 1 cup polenta
  • 7 ounces refried beans (canned)
  • 8 ounces cod fillets
  • 2/3 cup milk
  • 1 bunch spring onions (trimmed and chopped)
  • 1 red chili peppers (small, seeded and chopped)
  • 1 tablespoon oil
  • 3 tablespoons cilantro (chopped)
  • 6 ounces bread crumbs (fresh white)
  • oil (to pan fry)
  • guacamole (to serve)
  • salad (to serve)

Directions

  1. Prepare polenta according to package instructions, adding 1 tsp salt. Add the refried beans and mix well.
  2. Poach cod in milk for 4-5 minutes until opaque. Remove from heat and flake, discarding skin and bones.
  3. Fry the spring onions and chili in 1 tbsp oil for 4 minutes. Fold into polenta mixture with the fish and cilantro. Shape the mixture into 8 patties and coat in breadcrumbs, pressing firmly.
  4. Pan fry the cakes in batches for 6 minutes, turning once, until golden and crisp. Drain well and serve warm with the guacamole and salad.
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NutritionView more

340Calories
Sodium31%DV740mg
Fat20%DV13g
Protein39%DV20g
Carbs13%DV39g
Fiber20%DV5g

PER SERVING *

Calories340Calories from Fat120
% DAILY VALUE*
Total Fat13g20%
Saturated Fat2g10%
Trans Fat
Cholesterol30mg10%
Sodium740mg31%
Potassium760mg22%
Protein20g39%
Calories from Fat120
% DAILY VALUE*
Total Carbohydrate39g13%
Dietary Fiber5g20%
Sugars5g10%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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