Name: Pan-fried white fish with polenta & orange crust
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 4
Cuisine: Italian
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

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Pan-fried white fish with polenta & orange crust

Pan-fried white fish with polenta & orange crust

CJ Jackson

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Serves 4

Easy

Prep: 5 mins

Cook: 15 mins

A star rating of 3 out of 5.3 ratingsRate

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

Healthy

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Plum betty

A star rating of 4 out of 5.7 ratings

Ingredients

Nutrition

Units:

MetricUS

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

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Nutrition: per serving

kcal331
fat14g
saturates5g
carbs19g
sugars0g
fibre2g
protein32g
salt0.57g

low

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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