Pan-fried white fish with polenta & orange crust

Pan-fried white fish with polenta & orange crust

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(2 ratings)

Prep: 5 mins Cook: 15 mins

Easy

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

  • Healthy

Nutrition: per serving

  • kcal324
  • fat15g
  • saturates5g
  • carbs15g
  • sugars3g
  • fibre3g
  • protein33g
  • salt0.89g
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Ingredients

  • 2 tbsp plain flour
  • 4 tbsp fine polenta
    Polenta

    Polenta

    poh-len-tah

    An Italian storecupboard staple, polenta has its roots in the peasant cuisine of northern Italy…

  • grated zest ½ orange
    Orange

    Orange

    or-ange

    One of the best-known citrus fruits, oranges aren't necessarily orange - some varieties are…

  • 1 tbsp thyme leaves
  • 4 x 140g sustainable white fish fillets, skinned and boned
  • 1 egg, beaten
    Eggs

    Egg

    egg

    The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

  • 25g butter
    Butter

    Butter

    butt-err

    Butter is made when lactic-acid producing bacteria are added to cream and churned to make an…

  • 2 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 500g baby spinach

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.

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Comments, questions and tips

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AyshaC
24th Apr, 2014
1.3
Really lacked flavour
sairastarr
4th Feb, 2013
This is the most BLAND meal I have ever eaten. We ended up smothering it in ketchup to give it flavour
newyork21
7th Mar, 2011
2.05
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
26th Jan, 2011
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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