We love a good Coley with Courgette and Bean Salad and this deliciously simple, chef-curated recipe doesn't disappoint. Time to bust out the pots and pans!
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the conflict in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.
Bulgur Wheat(ContainsCereals containing Gluten)
Preheat your oven to 200°C. Pour the water (see ingredients for amount) into a large saucepan and bring to the boil. Stir in the bulgur wheat and the ground cumin. Bring back up to the boil, pop a lid on the pan and remove from the heat. Leave to the side for 12-15 mins or until ready to serve.
Meanwhile, trim the courgette then slice into rounds about 1cm thick. Halve and peel the onion. Cut each half into 4 four wedges and separate the layers. Zest and halve the lemon.
Line a baking tray with foil. Pop the coley fillets onto the foil and sprinkle over half the lemon zest and add a small squeeze of lemon. Pop the red onion next to the fish. Drizzle a little oil and sprinkling some salt and pepper over both the fish and the onion. Rub to coat everything evenly in the oil and seasoning. IMPORTANT: Remember to wash your hands and equipment after handling raw fish.
Pop the tray on the top shelf of your oven and bake until the onion is soft and slightly charred and the fish is cooked, 10-12 mins. IMPORTANT: The fish is cooked when opaque in the middle! Meanwhile, trim the spring onions then slice thinly. Pick the mint leaves from their stalks and finely chop (discard the stalks). Trim the cucumber then quarter lengthways. Chop widthways into small pieces. Drain and rinse the cannellini beans in a sieve.
Heat a large frying pan over medium-high heat (no oil). When hot, add the courgette slices and cook until charred, turning occasionally, 7-8 mins. You may need to do this in batches! When ready remove from the heat. In a small bowl, mix together half the mint, the juice from half the lemon and the olive oil (see ingredients for amount). Season with a pinch of salt and pepper. This is your drizzle.
When the fish is done fluff up the bulgur wheat with a fork and mix in the cannellini beans, cucumber, spring onion, remaining mint and lemon zest. Stir through the red onion and charred courgette. Season to taste with salt and pepper. Share the bulgur wheat and bean salad between your plates and lay a fish fillet on top. Spoon over the minty drizzle. Enjoy!