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Pan-fried white fish with polenta & orange crust

Pan-fried white fish with polenta & orange crust

A star rating of 3 out of 5.3 ratingsRate
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

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

  • Healthy
Nutrition: per serving
HighlightNutrientUnit
kcal331
fat14g
saturates5g
carbs19g
sugars0g
fibre2g
protein32g
low insalt0.57g
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Ingredients

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

Method

  • STEP 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.

  • STEP 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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A star rating of 3 out of 5.3 ratings
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