Grilled Lemon Scented Coley

Name: Grilled Lemon Scented Coley with Veggie Packed Golden Pilaf
Total time: 40 min
Yield: 2
Cuisine: British
Ingredients: 1 Bell Pepper; 1 Echalion Shallot; 2 Coley Fillet; 150 Basmati Rice; 15 Flaked Almonds; ½ Red Chilli; 1 Ground Turmeric; ½ Lemon; 1 Courgette; ½ Vegetable Stock Powder; 1 Carrot; 75 Low Fat Natural Yoghurt; 300 Water for the Rice

with Veggie Packed Golden Pilaf

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Coley is a mild tasting white fish with a a similar meaty texture to cod making it a really versatile ingredient to cook with. Seasoned with fresh lemon zest, a drizzle of olive oil, and baked until opaque in the centre, it’s flaky texture works really well with the vegetable-packed turmeric rice. Serve with a cooling dollop of yoghurt and finish off with some fresh chilli for those who like the heat. This is a real dinner winner the whole family will love.

Allergens:

Nuts

•Milk

The quantities provided above are averages only.

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 war 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.

Total40 minutes

Active 30 minutes

DifficultyMedium

Ingredients

serving amount

Bell Pepper

Echalion Shallot

Coley Fillet

150

Basmati Rice

Flaked Almonds

(Contains: Nuts May contain traces of: Sesame, Nuts, Peanut)

Red Chilli

Ground Turmeric

Lemon

Courgette

(May contain traces of: Celery)

Vegetable Stock Powder

Carrot

Low Fat Natural Yoghurt

(Contains: Milk)

Not included in your delivery

300

Water for the Rice

Nutritional information

Energy (kcal)489 kcal

Energy (kJ)2046 kJ

Fat8 g

of which saturates1 g

Carbohydrate74 g

of which sugars15 g

Protein31 g

Salt1 g

Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

•Chopping Board

•Grater

•Knife

•Medium Saucepan

•Lid

•Baking Tray

•Aluminum Foil

•Fork

Instructions

Halve, peel and finely chop the shallot. Halve the pepper and discard the core and seeds. Chop into small pieces. Trim the courgette then quarter lengthways. Chop widthways into small pieces. Trim the carrot (no need to peel) then coarsely grate.

Heat a splash of oil in a large saucepan on medium heat. Add the shallot, pepper and courgette and cook, stirring, until softened, 3-4 mins. Stir in the rice, stock powder and turmeric.

Pour the water (see ingredients for amount) into the pan and bring to the boil. Once boiling, lower the heat to medium and pop a lid on the pan. Leave to cook for 10 mins, then remove the pan from the heat. Remove the lid and quickly add the carrot (don't stir) then replace the lid and leave to the side for another 10 mins or until ready to serve . TIP: The rice will finish cooking in its own steam.

Meanwhile, preheat your grill to high and line a baking tray with foil. Zest the lemon then chop into wedges. Halve the chilli lengthways, deseed and finely chop. Pop the coley fillets onto the prepared baking tray. Season with salt and pepper and sprinkle over the lemon zest. Drizzle with oil then rub the flavourings all over the fish. IMPORTANT: Remember to wash your hands and equipment after handling raw fish.

Have a clear down then pop the coley under the grill and cook for 6-8 mins. IMPORTANT: The fish is cooked when opaque in the centre.

Fluff up the rice with a fork and season to taste with salt, pepper and a squeeze of lemon juice. Stir through the flaked almonds. Serve on plates topped with the grilled coley, a dollop of yoghurt and a sprinkling of chilli for those who want some kick. Serve any remaining lemon wedges on the side for squeezing over. Enjoy!