Pan-fried white fish with polenta & orange crust
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Pan-fried white fish with polenta & orange crust

By CJ Jackson

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

Nutrition per serving

  • kcal 324
  • fat 15g
  • saturates 5g
  • carbs 15g
  • sugars 3g
  • fibre 3g
  • protein 33g
  • salt 0.89g

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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