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Coley Teriyaki
Easy
10 minutes
2
Amount Per Serving: Calories 85; Fat 1g; Carbs 0g; Sugars 0g; Fibre 0g; Protein 18.3g; Sodium 1.0g
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

  • Begin by concocting your marinade sauce. Combine the soy sauce, maple syrup, and garlic powder. Put the coley in a bowl and leave it for at least half an hour, preferably overnight.

  • Sauté the courgette, fennel, broccoli, spring onion and garlic in a frying pan, stir for a couple of minutes.

  • When the courgette begins to soften, then sesame oil including the marinade sauce. Stir for a minute, then, set aside.

  • Fry the marinated fish fillets in a frying pan for 3 to 4 minutes on each side.

  • Finally, plate the vegetables with the coley fillet on top and glaze the fillet with the sauce.

  • Serving Suggestions: Serve with steamed rice or boiled potatoes and lime wedges.

Frozen Coley Products

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