Cape Whiting Florentine with Parmesan Sprinkle

Cape Whiting Florentine with Parmesan Sprinkle

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We all fall into the trap of the dreaded meal rotation, cooking the same things repeatedly because we’re stressed, rushed and juggling multiple things at a time. It makes a huge difference to change up your weekly meal plan and include interesting dishes that are not only delicious (very important of course) but that also fuel your body. Forgo the usual spag-bol and instead try this Florentine-inspired dish. A bed of wilted spinach with a creamy sauce lightly infused with mustard. Top with a sustainably sourced Cape Whiting Steak with a crisp Parmesan sprinkle to finish it off. The spinach packs a punch of iron, zinc and magnesium and the fish is a lean source of protein high in omegas and minerals.


SERVES 4 // COOK TIME 20 mins


For the Parmesan sprinkle
¼ cup (60 ml) Panko crumbs
¼ cup (60 ml) Parmesan cheese
½ tsp (2,5 ml) ground garlic
Zest of 1 small lemon
Salt and pepper
For the fish florentine
1 x 500 g box Sea Harvest Cape Whiting Steaks
Olive oil
¼ C (60 ml) finely chopped onion
1 medium red pepper, diced
2 garlic cloves, finely chopped
1 cup (250 ml) fresh cream
1 tbsp (15 ml) Dijon mustard
200 g baby spinach
A squeeze of lemon juice
Salt and pepper

For the Parmesan sprinkle
 1. Add all of the ingredients for the Parmesan sprinkle to a small bowl and mix to combine. Set a small frying pan over medium-high heat and add the sprinkle to the pan. Toast until golden, stirring regularly and then set aside.
For the fish florentine
 1. Preheat the oven to 200 ºC.
 2. Place frozen Cape Whiting Steaks onto a baking tray and bake for 20-25 minutes. Alternatively cook in an air fryer for the recommended time.
 3. Add a glug of olive oil to a large frying pan over medium-high heat. Add the onions and red pepper and fry for 4 minutes until softened. Add the garlic and fry for another minute until fragrant.
 4. Add the cream and the mustard and mix to combine. Simmer for 5 minutes to reduce the cream slightly. Add the spinach and allow it to wilt. Add a squeeze of lemon juice, season with salt and pepper and remove from the heat.
 5. Serve Cape Whiting steaks on a bed of spinach with cream sauce. Top each steak with toasted Parmesan sprinkle and serve immediately.


Cape Whiting Florentine


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