COLEY Recipes


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



  • 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



  • 1 cup basmati rice
  • sea salt



  • 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 medium heat. Use the back of a spoon to spread 1 heaped tablespoon of the korma paste all over the flesh side of the fish fillets. Add a lug of oil to the hot pan, then add the coley, flesh-side down. Cook for about 10 minutes, turning halfway when you’ve got some colour.
  • Trim and finely slice the spring onions and chilli, keeping them separate. Pick the coriander leaves, then finely chop the stalks.
  • Check your rice – all of the water should have been absorbed by now so fluff it up with a fork and take it off the heat. Pop the lid back on so it stays warm.
  • Turn the heat up to high on the fish and throw in the greener half of your sliced spring onions. Stir in the remaining korma paste, coconut milk, coriander stalks and most of the fresh chilli.
  • Let it bubble away for a couple of minutes until the fish starts to flake apart. Taste your sauce and add a squeeze of lemon juice if it needs it.
  • Divide the rice between your plates then top each portion with a piece of coley. Pour the sauce over the top, then scatter over the reserved spring onions, chilli and coriander leaves. Serve with lemon wedges on the side for squeezing over.


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



  • 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



  • 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 the sugar and yoghurt and briefly process to blend.
  • Lay the fish on a sheet of foil. Coat the fish on both sides with the paste. Gather up the foil loosely and turn over at the top to seal. Return to the fridge for at least 1 hour.
  • Place the parcel on a baking tray and bake for about 15 minutes, or until the fish is just cooked. Serve with the mangetout.


Enjoy this coley with mash and asparagus recipe. A superb alternative to cod or haddock.
 Prep Time 12 minutes
 Cook Time 20 minutes
 Servings 2 people
 Calories 471kcal



  • 2 170g coley fillets
  • 450g potatoes, peeled and cut into chunks
  • 1 tbsp olive or rapeseed oil
  • 2 tsp butter
  • 4 tbsp semi-skimmed milk
  • chopped fresh parsley, to garnish
  • 320g mixed green vegetables, steamed
  • lemon wedges, to serve
  • salt & pepper



  • Place the potatoes in a pan with just enough water to cover them. Bring to the boil, then cover and simmer for 20 minutes or until tender.
  • While the potatoes are boiling, heat the olive oil and 1 tsp of the butter in a frying pan over a medium heat, until sizzling. Season the coley with salt and black pepper and add to the pan. Cook for 3-4 minutes on each side – when cooked, it will be white all the way through – then keep warm and set aside.
  • When the potatoes are cooked, bring the milk to the boil. Drain the potatoes then return to the pan with the milk and remaining butter. Mash until smooth and creamy. Season with salt and pepper to taste.
  • Divide the mash between two plates then top the with fish, garnished with the parsley, and serve with the green veg and lemon wedges.