Coley RSS

Baking fish is a great way to reduce calories. Give the fish extra oomph with chilli and coriander.  Prep Time 1 hour  Cook Time 30 minutes  Servings 1 people Ingredients 1 coley fillet 2 tsp lemon juice 1 tbsp fresh coriander leaves 1 garlic clove, roughly chopped 1 green chilli, deseeded and chopped ¼ tsp sugar 2 tsp natural yoghurt 80g mangetout, steamed, to serve Instructions Preheat the oven to 200C/180C Fan/Gas 6. Place the fish in a non-metallic dish and sprinkle with the lemon juice. Cover and leave in the fridge to marinate for 15-20 minutes. Put the coriander, garlic and chilli in a food processor or blender and process until the mixture forms a paste. Add...

This mild, fragrant fish curry tastes so fresh and amazing – it's great for kids.  Prep Time 20 minutes  Cook Time 35 minutes  Servings 4 people  Calories 507kcal Ingredients 2 heaped tablespoon Patak's korma paste 4 coley fillets olive oil 4 spring onions ½-1 fresh red chilli a few sprigs of fresh coriander 200ml light coconut milk 1 lemon Rice 1 cup basmati rice sea salt Instructions Add the rice to a small pan with 2 cups of boiling water and a pinch of sea salt. Bring to the boil on a high heat, then turn the heat down to low, cover and leave for 7 to 8 minutes. Put a large frying pan on a...