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Crisp-Skinned Coley Fillets And Sesame Stir-Fry Salad
Easy
10 minutes
4
Amount Per Serving: Calories 223; Fat 10.4g; Sugar 5.5g; Sodium 0.9g
This is a pretty simple dish and easy to make. Coley is a freshwater fish, a member of the carp family. It's on the bony side of fish, but the flesh is firm, white and delicious. The skin is very crispy when baked. Adding salad makes the dish complete. Old-fashioned, but many restaurants still do it this way these days, and it's hard to beat.
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Ingredients

  • 2 1/2 tbsp toasted sesame oil
  • 2 tablespoons light soy sauce
  • 1/2 teaspoon caster sugar
  • 1 teaspoon grated fresh ginger
  • 1 red chilli, deseeded and sliced
  • 2 tablespoons plain flour
  • 4 coley fillets
  • 1 tablespoon sesame seeds
  • 300g mixed pepper stir-fry
  • 15g fresh coriander, leaves chopped
  • 100g baby leaf spinach

Method

  • Peel and deseed the red chilli.

  • In a small bowl, add the flour and salt, then mix well.

  • Coat the coley fillets in the mixture.

  • Heat a wok on high heat, then add half of the sesame oil.

  • Add the fillets, and pan-fry for 3–4 minutes on each side.

  • For the sauce: In a small bowl, mix the light soy sauce, sugar, grated ginger.

  • To serve, place the coley fillets on a plate. Drizzle with the sauce you made.

  • For the Sesame Stir-Fry Salad: Turn the heat down to a low, and pour the remaining sesame oil into the wok.

  • Add half of the sesame seeds. These will create a flavourful crisp topping.

  • Throw in the peppers.

  • Stir fry for 2–3 minutes, or until the peppers are softened.

  • Add the spinach and the coriander.

  • Stir fry for a further 1 minute, until wilted.

  • Serving Suggestions: Evenly distribute the stir fry onto the plates. Serve with the coley fillets.

Frozen Coley Products

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