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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

By bbcgoodfood · From Open Recipes · 9 ingredients
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Pan-fried White Fish with Polenta & Orange Crust

Why it works: Thyme and olive match in chemistry and in kitchens. They rank in the top 4% of all ingredient pairs, and cooks put them together in 4,948 recipes. Both carry methyl 2-methylbutyrate, which smells apple, fatty. The science ↓

Pan-fried White Fish with Polenta & Orange Crust

Serves 4
Prep5 min
Cook15 min

Ingredients

Directions

Step-by-step directions aren't available for this recipe. See the full recipe at the source →

Nutrition, whole recipe (rough)

1035Calories
42 gProtein
45 gFat
113 gCarbs
What these numbers assume: 8 portions
IngredientPortion assumedkcal
Flour1 cup (125g) all-purpose455
Salmon100g cooked208
Olive Oil1 tbsp (14g)119
Butter1 tbsp (14g)102
Egg1 large egg (50g)78
Orange1 medium (131g)62
Spinach1 cup raw (30g)7
Thyme1 tsp dried (1.4g)4

One typical portion per ingredient; the recipe's quantities are not counted. A rough guide only, not for medical or dietary planning.

By bbcgoodfood. Recipe from Open Recipes.

Explore the science

The flavor team

The pairs that carry this dish. Each one is judged two ways: how much their aromas overlap, and how often cooks already put them together.

  1. Thyme + olivetop 4% of all pairs
    Smell alikestrong
    Cooked together4,948 recipes

    Shared aroma: methyl 2-methylbutyrate (apple, fatty).

  2. Orange + thymetop 5% of all pairs
    Smell alikemoderate
    Cooked together442 recipes

    Shared aroma: 1-octen-3-one (mushroom, metallic).

  3. Olive + spinachtop 5% of all pairs
    Smell alikestrong
    Cooked together2,971 recipes

    Shared aroma: 2-undecenal (sweet).

  4. Thyme + spinachtop 6% of all pairs
    Smell alikestrong
    Cooked together431 recipes

    Shared aroma: 1-octen-3-ol (mushroom, earthy).

  5. Orange + olivetop 8% of all pairs
    Smell alikemoderate
    Cooked together2,456 recipes

    Shared aroma: 3-hexenal (apple, fruity).

Ranks compare each pair with 20,000 random ingredient pairs on CompKitchen. How we score pairs

Swap the orange

How well each one fits the dish's main ingredients (flour, thyme, fish, egg, butter, olive, spinach):

  1. Lemonfits better
  2. Coconutfits better
  3. Avocadofits better
  4. Orangethe original

Fit is the average pairing score against flour, thyme, fish, egg, butter, olive, spinach. Candidates are from the same food group and used in at least 100 recipes.