PAN-FRIED WHITE FISH WITH POLENTA & ORANGE CRUST

Pan-fried white fish with polenta & orange crust image

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

Provided by CJ Jackson

Time 20m

Number Of Ingredients 9

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

Steps:

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.
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.

Nutrition Facts : Calories 331 calories, Fat 14 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 19 grams carbohydrates, Fiber 2 grams fiber, Protein 32 grams protein, Sodium 0.57 milligram of sodium