Tuesday, April 5, 2011

Citrus crusted fish : Wk65/2

Serves 4 : Very easy : Very quick
4 skinless hake fillets
30gm plain flour
60gm polenta
1 tsp dried thyme
Grated rind from ½ orange
1 egg, beaten

480gm new potatoes, halved
400gm baby spinach
3 carrots, sliced

Beat the egg in a shallow dish.

Rub together the flour, polenta, thyme and orange zest.
Place in a separate shallow dish.

Dip the fish in the beaten egg and then in the coating mix.

Boil the potatoes and carrot slices.
Wilt the spinach.
Drain and keep these warm once they are done.

Spray a large frying pan with non-stick cooking spray and place over medium-high heat.
Dry fry the coated fish for about 5 minutes each side or until the fish flakes easily.

Serve with the vegetables.

You can add some orange zest and juice to the carrots for extra zing.


Roberto said...

Mmmm! Sounds tasty.
I had a similar dish in mind - with curry, instead of citrus. But, I'll try this one.
Thanks, Sphinx - again!

Sphinx said...

You are welcome. You want a curry flavour? Have a look at this one.
or you could browse through my collection of fish recipes at