Pan-fried white fish with polenta & orange crust

Pan-fried white fish with polenta & orange crust

  • 1
  • 2
  • 3
  • 4
  • 5
(3 ratings)

Prep: 5 mins Cook: 15 mins


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

  • kcal331
  • fat14g
  • saturates5g
  • carbs19g
  • sugars0g
  • fibre2g
  • protein32g
  • salt0.57g
Save to My Good Food
Please sign in or register to save recipes.


  • 2 tbsp plain flour
  • 4 tbsp fine polenta



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

  • grated zest ½ orange



    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



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

  • 25g butter



    Butter is a dairy product made from separating whole milk or cream into fat and…

  • 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


  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.

You may also like

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
24th Apr, 2014
Really lacked flavour
4th Feb, 2013
This is the most BLAND meal I have ever eaten. We ended up smothering it in ketchup to give it flavour
7th Mar, 2011
I used cod in this recipe. Agree with 'is it worth waiting for?', dish was a bit bland. Hubby prefers fish in a sauce.
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!
Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...
Be the first to suggest a tip for this recipe...Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.
Want to receive regular food and recipe web notifications from us?