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Crisp-skinned coley fillets with sesame stir-fry salad

17 MARCH 2014
Serves: 4
Preparation time: 5 minutes
Cooking time: 10 minutes 


1 tbsp toasted sesame oil
2 tbsp light soy sauce by Sainsbury's
1 tsp caster sugar
1 tsp grated fresh ginger
1 red chilli, deseeded and sliced
2 tbsp plain flour by Sainsbury's
4 coley fillets
1 tbsp sesame seeds
300g pack mixed pepper stir fry by Sainsbury's
1/2 x 31g pack fresh coriander by Sainsbury's, leaves chopped
100g bag baby leaf spinach by Sainsbury's


In a small bowl, mix together 1 tbsp of the sesame oil, the soy, 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.

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

Heat the remaining oil in the frying pan and add the stir-fry mix and coriander. Stir-fry for 1 min, then transfer to a bowl and let 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.

Recipe thanks to Sainsbury's


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