Pan-fried white fish with polenta & orange crust

Pan-fried white fish with polenta & orange crust

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(2 ratings)

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Cooking time

Prep: 5 mins Cook: 15 mins

Skill level

Easy

Servings

Serves 4

If you fancy the crunch of a crust but not the calories, try this healthy recipe, which can be prepared ahead

Nutrition and extra info

Additional info

  • Healthy
Nutrition info

Nutrition per serving

kcalories
324
protein
33g
carbs
15g
fat
15g
saturates
5g
fibre
3g
sugar
3g
salt
0.89g

Ingredients

  • 2 tbsp plain flour
  • 4 tbsp fine polenta
  • grated zest ½ orange
  • 1 tbsp thyme leaves
  • 4 x 140g sustainable white fish fillets, skinned and boned
  • 1 egg, beaten
  • 25g butter
  • 2 tbsp olive oil
  • 500g baby spinach

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Method

  1. Mix the flour, polenta, orange zest and thyme leaves together with some seasoning. Dip the fillets in the beaten egg then roll in the polenta mix to coat. The fish can now be chilled for a few hours before you're ready to cook.
  2. Heat the butter and olive oil in a large frying pan until foaming, add the fillets and lower the heat. Cook for 3 mins on each side. Meanwhile, wilt the spinach in a large pan, drain off the excess water, season and divide between 4 plates. Serve with the fish fillet on top.

Recipe from Good Food magazine, February 2011

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Comments

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AyshaC's picture
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Really lacked flavour

sairastarr's picture

This is the most BLAND meal I have ever eaten. We ended up smothering it in ketchup to give it flavour

newyork21's picture
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I used cod in this recipe. Agree with 'is it worth waiting for?', dish was a bit bland. Hubby prefers fish in a sauce.

sarahsjmmoore's picture

Can you give us some ideas of a good sustainable white fish to use? I tried cobbler but it was a bit wet!

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