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