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Pan-fried white fish with polenta & orange crust

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

  • Prep: 5 mins
    Cook: 15 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 324
  • Carbohydrates 15
  • Saturated Fat 5
  • Sugar 3
  • Protein 33
  • Fat 15
  • Fibre 3
  • Salt 0.89

Nutrition per serving

  • Calories 324
  • Carbohydrates 15
  • Saturated Fat 5
  • Sugar 3
  • Protein 33
  • Fat 15
  • Fibre 3
  • Salt 0.89

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

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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