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Crisp-Skinned Coley Fillets And Sesame Stir-Fry Salad

WRITTEN BY:

Eileen

SERVES:

4

NUTRITION:

Good Source of Protein

DIFFICULTY

Easy

TIME

15 Minute minutes

Serve with crunchy stir-fry veggies sprinkled with toasted sesame seeds for a quick and delightful weeknight meal. Try this delicious recipe.

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Method

1.

In a small bowl, mix together 1½ tbsp sesame oil with the soy sauce, sugar, ginger and chilli. Set aside. Put the flour in a shallow bowl and season with freshly ground black pepper. Pat the fish dry with kitchen paper and dust the skin with the flour.

2.

Heat ½ tbsp sesame oil in a large frying pan over a medium heat. Fry the coley, skin-side down, for 4 minutes, until crisp and golden. Turn and fry for a further 2 minutes, until cooked through. Add the sesame seeds to the pan for the last 2 minutes until toasted. Remove the fish and sesame seeds and keep warm.

3.

Heat the remaining oil in the frying pan and add the stir-fry mix and coriander. Stir-fry for 1 minute, then transfer to a bowl and leave to cool slightly before tossing with the spinach and most of the dressing. Serve the fish and the stir-fried veg garnished with the toasted sesame seeds, with the remaining dressing on the side.

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Ingredients

1.

2 1/2 tbsp toasted sesame oil

2.

2 tbsp light soy sauce

3.

1/2 tsp caster sugar

4.

1 tsp grated fresh ginger

5.

1 red chilli, deseeded and sliced

6.

2 tbsp plain flour

7.

4 coley fillets

8.

1 tbsp sesame seeds

9.

300g mixed pepper stir-fry

10.

15g fresh coriander, leaves chopped

11.

100g baby leaf spinach

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