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  • Coley Teriyaki

    Easy
    10 minutes
    2
    This healthy dish sees crispy-skinned coley served with a teriyaki dressing and veggies. Packed with taste and still containing a multitude of health benefits irrespective of your age.
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    Ingredients

    • 2 fillets of Coley, about 100g each
    • 100g courgette
    • 2 spring onions
    • 100g fennel
    • 50g broccoli
    • 75ml soy sauce
    • 25ml maple syrup
    • 1/2 teaspoon garlic powder
    • 1 teaspoon sesame oil

    Method

    • Step-by-step method for "How to Make Coley Teriyaki"
    • Preheat oven to 200°C (180°C fan) or prepare a steamer setup
    • Rinse coley fillets under cold water and pat dry with kitchen towel
    • Trim courgette, then slice into thin batons or half-moons
    • Trim fennel and shave into thin slices using a sharp knife or mandolin
    • Wash broccoli and cut into small bite-sized florets
    • Slice spring onions finely on an angle, reserve some green tops for garnish
    • In a small bowl, whisk together soy sauce, maple syrup, garlic powder, and sesame oil to form teriyaki glaze
    • Arrange courgette, fennel, and broccoli evenly on a baking tray or in a steamer basket
    • Place coley fillets on top of the vegetables, skin side down
    • Brush coley fillets generously with the teriyaki glaze, reserving some for serving
    • Bake or steam fish and vegetables for 10-12 minutes, until fish is opaque and flakes easily, and vegetables are just tender
    • Meanwhile, warm the reserved teriyaki glaze in a small pan (do not boil)
    • Plate vegetables first, forming a colourful base in the centre of each plate
    • Place coley fillets neatly on top of vegetables
    • Drizzle warm teriyaki glaze over the fish and around the plate
    • Garnish with sliced spring onion greens for freshness and aroma
    • Serve immediately as a protein-rich, healthy main; pairs well with steamed rice or a light salad for a fuller meal