BALANCED Pan-Fried Coley
with Crushed New Potatoes, Green Beans and Tarragon Sauce
For a recipe that delivers on flavour and speed, this simple but delicious dish comes out on top. Light and delicate in flavour, tilapia is a great fish to pair with this mild and creamy tarragon sauce. We’ve served it alongside crushed new potatoes and crunchy green beans for an easy and nutritious weeknight dinner. Tonight, you’re allowed to fish for compliments!
Ingredients
350 grams
Salad Potatoes
¼ bunch(es)
Tarragon
150 grams
Green Beans
2 unit(s)
Coley Fillet
75 grams
Reduced Fat Creme Fraiche
½ sachet(s)
Vegetable Stock Powder
Not included in your delivery
150 milliliter(s)
Water
Instructions
Put two large saucepans of water, each with a generous pinch of salt, on to boil for the potatoes and beans. Chop the new potatoes into 2cm chunks (no need to peel!) and pop them in one of your pans of boiling water. Cook for 12-15 mins. Tip: The potatoes are cooked when you can easily slip a knife through. Meanwhile, trim the green beans. Pick the tarragon leaves from their stalks and finely chop (discard the stalks).
Pat the coley fillets dry with kitchen paper. Season with a pinch of salt and pepper. Heat a splash of oil in a frying pan on medium-high heat. Once the pan is hot, add the fish. Fry for 4-5 mins. Then, carefully turn and cook for 2-3 mins more. IMPORTANT: The fish is cooked when the centre is opaque. Remove it from the pan, set aside and cover with foil to keep warm. Keep the pan - we'll use it again!
While the fish cooks, pop the green beans in your second pan of boiling water. Cook for 4 mins, then drain in a colander and put to one side. Boil your kettle, then pour the boiling water (see ingredients for amount) into a measuring jug with the vegetable stock powder. Stir to dissolve, ready for the tarragon sauce.
Once the coley is out of your frying pan, add the stock to your pan on medium-high heat. Boil until it has reduced by one-third, 4-5 mins. Remove from the heat, then add the crème fraîche. Give it a good stir, then add the tarragon (don't use it all if you only want a subtle flavour). Season to taste with salt and pepper if needed.
When the potatoes are cooked, drain in your colander and allow to steam-dry for 1 minute (you want as much water to drain out as possible). Return them to the pan and lightly crush with the back of a fork. Season to taste with salt and pepper.
Divide the crushed new potatoes and green beans between your plates. Top with the coley and finish with a generous amount of tarragon sauce. Enjoy!
