Coley Fillet with Teriyaki Vegetables

  • 200g Coley fillet (Skinned)
  • 100g Samphire
  • 100g Tenderstem Broccoli
  • 100g Beansprouts
  • 20g Chopped Red Chilli
  • 1 tsp Garlic Powder
  • 30g Honey
  • 60ml Kikkoman Soy Sauce

In a small bowl mix the garlic, soy and honey together. Then, in a saucepan boil the tenderstem and samphire for around 3 minutes, drain and leave to one side. In a heavy bottom pan or wok heat some oil and after seasoning well, pan fry the fish until its crispy on both sides and leave to rest in a warm place.

In the same pan stir fry the beansprouts and chilli before adding the tenderstem and samphire. Add the soy sauce mix little by little making sure the veg is properly coated.

All that’s left is to put the veg on a plate, top with the fish and enjoy!

PG

Cod Medallions a la Planche (Tapas)

Ingredients

  • 200g Cod Loin cut into 1cm thick medallions
  • 2 tsp smoked paprika
  • 1 ½ tbsp plain flour
  • Splash oil

Method

  • Put the flour and paprika into a sandwich bag and season well then, give the bag a good shake to ensure the flavours are well mixed.
  • Into the same bag add your cod medallions and shake until the fish is well coated in the paprika flour.
  • In a frying pan or heavy bottomed grill pan heat a little oil until the pan begins to smoke slightly.
  • Fry off the fish until golden on either side, garnish with chopped fresh parsley and serve!

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