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Grilled Coley

Grilled Coley

with Fennel Remoulade and Bulgur Salad

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Coley is a great tasting white fish with a similar meaty texture to cod making it a versatile ingredient to use in fresh recipes like this one. Its flaky texture works brilliantly with the crunchy fennel remoulade which is packed with fibre, Vitamin C and potassium, and the nutty bulgar wheat and kale mix. In order to obtain the nutrients from dark leafy kale, and to save time washing up, we’ve steamed it in the same pan as the bulgar wheat and fluffed it up with salt and pepper for a delicious side.

Tags:Under 550 calories
Allergens:GlutenFishMustardEgg
Preparation Time20 minutes
Difficulty levelLevel 2
Ingredients
serving amount
Ingredients
serving amount

1 bag(s)

Kale

100 grams

Bulgur Wheat

(ContainsGluten)

½ unit(s)

Lemon

1 bunch(es)

Dill

1 pot(s)

Ground Coriander

2 unit(s)

Coley Fillet

(ContainsFish)

1 unit(s)

Fennel

½ pot(s)

Wholegrain Mustard

(ContainsMustard)

1 sachet

Mayonnaise

(ContainsMustard, Egg)

1 pot(s)

capers

Not included in your delivery

200 milliliter(s)

Water

Nutritional information
Nutritional information
Energy (kJ)1427 kJ
Energy (kcal)341 kcal
Fat15.0 g
of which saturates1.0 g
Carbohydrate41 g
of which sugars4.0 g
Protein9 g
Salt1.0 g
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites.
Utensils
Utensils
Saucepan
Bowl
Plate
InstructionsPDF
Instructions
Cook the Bulgur
Cook the Bulgur
1

a) Pour the water (see ingredients for amount) into a large saucepan with a pinch of salt and bring to the boil. b) Stir in the kale and bulgur, bring back to the boil, pop a lid on and remove from the heat. c) Leave to the side for 12-15 mins or until ready to serve. Meanwhile line a baking tray with foil.

Coley Time
Coley Time
2

a) Zest the lemon then chop into wedges. Roughly chop the dill (stalks and all). In a mixing bowl, combine the lemon zest, ground coriander and half the dill with a pinch of salt and pepper and a squeeze of lemon juice. Add the coley and use your hands to coat it in the mixture. IMPORTANT: Remember to wash your hands and equipment after handling raw fish.

Grill the Fish
Grill the Fish
3

a) Transfer the coley to the prepared tray and grill until cooked, 8-10 mins. IMPORTANT: The coley is cooked when opaque in the centre.

Make the Remoulade
Make the Remoulade
4

a) Meanwhile, cut the fennel in half lengthways, remove the triangle root in the middle (see pic), then thinly slice widthways. b) In a large bowl, mix the remaining dill with the wholegrain mustard, mayonnaise and capers. Add a squeeze of lemon juice. Add the fennel and use your hands to thoroughly combine. Season to taste with salt and pepper. Add more lemon juice if needed.

Finish Up
Finish Up
5

a) Fluff up the bulgur with a fork. Season to taste with salt and pepper if needed.

Serve
Serve
6

a) Divide the kale and bulgur between your plates and top with the grilled coley. Serve the fennel remoulade alongside.