Coley is a great tasting white fish with a similar meaty texture to Cod making it a versatile ingredient to use for a light and fresh midweek dinner. It’s flaky texture works brilliantly with the crunchy chermoula crumb which can be prepped in minutes for show stopping results. Served with nutty freekeh salad (it should retain its bite when cooked) and a zesty yoghurt dressing, this is a quick and tasty recipe you can go wrong with.
Flat Leaf Parsley
Vegetable Stock Powder(ContainsCelery)
Roughly chop the coriander and parsley (stalks and all). Zest the lemon. Peel and grate the garlic (or use a garlic press). In a small bowl, mix together the herbs, chermoula spice blend, olive oil (see ingredients for amount) and half the garlic and lemon zest. Lay the coley fillets on a plate, season both sides with salt and pepper then spread the chermoula mix on top of each fillet. IMPORTANT: Remember to wash your hands and equipment a er handling raw fish.
Preheat the oven to 180°C and put a large saucepan of water on to boil. Once boiling, stir in the stock powder to dissolve, then stir in the freekeh. Bring back to the boil and reduce to a simmer until the grains have doubled in size and are tender enough to eat, 10-12 mins. Drain in a sieve and return to the pan o the heat with the lid on to keep warm.
In the meantime, halve, peel and thinly slice the onion. Trim, then grate the carrot on a coarse grater (no need to peel).
Heat a glug of oil in a large frying pan over medium heat. Pop the onion into the pan, along with the sugar (see ingredients for amount) and a good pinch of salt. Cook until soft and beginning to colour, stirring occasionally, 4-5 mins. Once so ened, increase the heat slightly then stir in the carrot. Cook for 3 - 4 mins. Add the garlic and cook for 1 minute more. Mix the veggies into the cooked freekeh along with the remaining lemon zest.
As the veggies are cooking, drizzle a little oil onto a baking tray and place the coley fillets on top. Halve the lemon, then thinly slice one half into rounds. Lay one slice of lemon on top of each fillet then cook on the middle shelf of your oven for 10-12 mins. i IMPORTANT: The fish is cooked when the flesh is opaque and flaky.
Meanwhile, in another small bowl, mix together the yogurt and a drizzle of olive oil. Season to taste with juice from the remaining lemon and some salt and pepper. Just before serving, carefully mix the rocket into the freekeh, taste and season with salt and pepper as required. Divide the freekah salad between your plates and when the fish is ready, pop a fillet on top and drizzle over the yogurt dressing. Delicious!
Check out what you have cooked! Acknowledging your daily wins is a great way to encourage feelings of well- being and joy. Now tuck in!