Skip to main content
Log in
Log in

Coley with spiced roots

parsnip, sweet potato and coriander yogurt
Recipe Development Team
Recipe Development TeamUpdated on November 03, 2025
Get 50% off your first box & free treats for 2 months!
Get 50% off your first box & free treats for 2 months!
Calories
: 
396 kcal
Protein
: 
16.6g protein
Total
: 
20 minutes
Difficulty
: 
Medium
Allergens:
  • Milk
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
serving amount

1 pot(s)

Zanzibar Style Curry Powder

2 unit(s)

Coley Fillet

15 grams

Pumpkin Seeds

200 grams

Diced Sweet Potato

1 unit(s)

Parsnip

2 tbsp

Ground Cumin

1 sachet(s)

Easy Garlic

1 carton(s)

Chickpeas

1 unit(s)

Lemon

150 grams

Low Fat Natural Yoghurt

(Contains: Milk)

1 unit(s)

Red Onion

1 bunch(es)

Coriander

Energy (kJ)1655 kJ
Energy (kcal)396 kcal
Fat9.5 g
of which saturates2.1 g
Carbohydrate56.8 g
of which sugars21.2 g
Dietary Fibre16.8 g
Protein16.6 g
Salt0.7 g
Potassium73.8 mg
Calcium16.1 mg
Iron0.2 mg
Always refer to the product label for the most accurate ingredient and allergen information.

Instructions

1
  • Preheat the oven to 200 degrees. 
    - Fill and boil your kettle. 
    - Trim the parsnip then quarter lengthways (no need to peel). Chop widthways into 2cm pieces.
    - Pour the water from the kettle into a large saucepan over high heat. Bring to the boil. Pop the parsnip and the sweet potato into the water.
    - Boil for 6-7 mins until tender. Drain using a colander. Tip: The roots are cooked when you can easily slip a knife through.



2

- Zest the lemon. Cut into wedges.

- Pop the coley onto a foil-lined tray. Sprinkle with the lemon zest, half of the cumin, salt and pepper. Drizzle with oil then rub the flavourings all over the fish.

- Roast on the top shelf of the oven for 10-12 mins. Tip: The fish is cooked when opaque in the middle! IMPORTANT: Wash your hands after handling raw fish!




3
  • Meanwhile, halve, peel and thinly slice the onion.
    - Heat a glug of oil in a large frying pan over medium-high heat.
    - Once hot, pop the onion into the frying pan. Cook until soft 4-5 mins, stirring regularly.
    - Drain and rinse the chickpeas in a colander.
4
  • In the meantime, roughly chop the coriander (stalks and all). 
    - Pop the yogurt into a small bowl. 
    - Mix half the coriander and a good squeeze of lemon juice into the yogurt. 
    - Season to taste with salt and pepper. 
5
  • Combine the easy garlic, Zanzibar curry powder and the rest of the cumin together in a small bowl. Add a splash of water to form a paste.  Stir the spice paste into the onion and cook for 1 min. 
    - Pop the chickpeas and the drained sweet potato and parsnip into the frying pan. 
    - Mix to evenly coat the roots in the spice. 
    - Cook for 2 more mins.  Remove from the heat. 
6
  • Add the rest of the coriander, a good drizzle of olive oil and the juice from half of your lemon into the pan. Gently mix through. 
    - Season to taste with salt and pepper. 
    - Divide between plates and place the coley fillets on top. 
    - Finish with a sprinkling of the pumpkin seeds and a few dollops of coriander yogurt on top. Enjoy!
Meal right image

Explore Similar Recipes

Parsnip Recipes
Potato Recipes
Onion Recipes
Lemon Recipes
Curry Recipes
Chickpea Recipes
Pumpkin Recipes
Coley Recipes
Garlic Recipes
Meal left image
Meal right image

Explore Our Meal Kits

Food Box
Weekly Menu
Meal Boxes for 1 Person
Vegetarian Meal Delivery
Calorie Smart Meal Delivery
Family Food Boxes
Meal left image

More delicious recipes with similar ingredients

Creamy Fajita Style Chicken Pasta

with Pepper and Italian Style Cheese

Sweet and Sticky Chicken on Rice

with Bell Pepper, Onion and Sesame Seeds

Fragrant Chicken Coconut Curry

with Baby Spinach and Easy Zesty Rice

Cheeseburger Loaded Fries

with Tomatoes, Caramelised Onion and Burger Sauce

Crispy Skinned Sea Bass

with Salsa Verde, Green Beans and Roast Potatoes

Herby Lemon and Prawn Linguine

with Peas and Parsley

Oven-Baked Bacon & Mushroom Risotto

with Tarragon and Rocket Salad

Super Cheesy Oven-Baked Tomato Risotto

with Rocket Salad

Peri Peri Chicken and Chips

with Lemon Dressed Salad

Prince Harry's Chicken Pie

with Mushrooms and Roasted Carrots

Coronation Chicken Curry

with Fluffy Rice and Green Beans

Chermoula Spiced Lamb and Rice

With Tzatziki

Roast Potato, Bacon and Crispy Kale Salad

with Honey and Almonds

Harissa Chicken with Roasted Cauliflower

and Green Beans

Teriyaki Sesame Chicken

with Green Beans and Basmati Rice

Cajun Prawn Risotto

with Lemony Crumb Topping

Beef Noodles

with Green Beans and Pepper

Honey Glazed Chicken Flatbread

With Sweet Potato Feta Wedges, Harissa Veg and Pickled Red Onion

Pan-Fried Halloumi

with Caramelised Red Onion and Lentils

Quick 'n' Sticky Beef

with Basmati Rice

Highest-rated dinner recipes

Pan-Fried Venison Steaks

with Rosemary Potatoes and Creamy Mustard Sauce

BBQ Pulled Chicken Loaded Cheesy Fries

with Fresh Avocado, Coriander and Chilli Salsa

Roasted Pork Medallion

with Sweet Potato Mash and Peppercorn Sauce

Teriyaki Salmon Poke Style Bowl

with Jasmine Rice, Sugarsnaps and Lime Chilli Kiwi Salsa

Prawn and Chorizo Spaghetti

with Fresh Tomato Sauce and Chilli

Creamy Mushroom Pasta

with Balsamic Dressed Rocket

Serrano Ham Wrapped Chicken

with Cheesy Truffled Roast Potatoes and Roasted Tenderstem®

Honey Glazed Halloumi Gyros

with Sweet Potato Fries & Tzatziki Inspired Salad

Honey Glazed Chicken Flatbread

With Sweet Potato Feta Wedges, Harissa Veg and Pickled Red Onion

Refried Bean and Halloumi Tacos

with Chipotle Mayo

Chicken and Mushroom Crumble

with Basmati Rice

Creamy Cajun Beef Rigatoni

with Spinach and Cheese

Creamy Gochujang Beef Rigatoni

with Spinach and Spring Onion

Halloumi & Sweet Potato Dal

with Mango Chutney & Naan Bread

Chipotle Beef Rigatoni

with Cheddar and Spinach

Thai Style Pork Rice Bowl

with Green Beans, Coriander and Rice

Cheeseburger Loaded Fries

with Tomatoes, Caramelised Onion and Burger Sauce

Super Cheesy Oven-Baked Tomato Risotto

with Rocket Salad

Chermoula Spiced Lamb and Rice

With Tzatziki

Pan-Fried Chicken

with Spicy Lentils

This week's must-try HelloFresh recipes

Thai Green Style Chicken Curry

with Mushrooms, Tenderstem® and Jasmine Rice

Quick Korean Inspired Lamb Rigatoni

with Mushrooms, Cavolo Nero and Cheese

Warming Ginger, Cauliflower and Coconut Bowl

with Zesty Rice and Black Beans

Warming Veggie 'Nduja Sweet Potato Rice Bowl

with Mixed Beans, Spinach and Flaked Almonds

Creamy Mexican Style Spiced Orzo

with Spinach, Peas and Greek Style Cheese

Crispy Basa Burger and Spiced Sweet Potato Fries

with Burger Sauce and Rocket

Speedy Sausages and Smoky Cowboy Beans

with Mushrooms, Spinach and Ciabatta

Put Your Feet Up Chicken Korma Traybake

with Cumin Potatoes and Mango Slaw

Red Wine Lamb Ragu and Linguine

with Courgette, Cheese and Rocket

Easy Serrano Ham and Mozzarella Naanizza

with Balsamic Dressed Apple and Rocket Salad

Thai Yellow Style Veggie Noodle Soup

with Pak Choi and Tenderstem® Broccoli

Sweet and Sticky Pork Stir-Fry

with Rice, Pak Choi and Green Beans

Easy Peasy Bacon and Pea Pesto Spaghetti

with Cavolo Nero and Italian Style Cheese

Sweet Chilli Hoisin Beef Noodles

with Stir-Fried Veg, Lime, Ginger and Crushed Peanuts

Quick Fragrant Pork and Mushroom Stir-Fry

with Pak Choi and Rice

Crispy Cheese Topped Chicken

with Herby Roast Potatoes, Green Beans and Cabbage

Best Bacon Crumbed Mac and Cheese

with Roasted Sweet Potato and Tenderstem® Broccoli

Spiced Halloumi Steaks and Hot Honey Sauce

with Potato Wedges and Baby Leaf Salad

Warm Beetroot, Carrot and Pomegranate Salad

with Zhoug Dressing and Greek Style Cheese

Family Favourite Pork Polpette Topped Naanizza

For Adults: Add Homemade Garlic-Chilli Oil and Apple & Rocket Salad