• 2½ tbsp toasted sesame oil
  • 2 tbsp light soy sauce
  • ½ tsp caster sugar
  • 1 tsp grated fresh ginger
  • 1 red chilli, deseeded and sliced
  • 2 tbsp plain flour
  • 4 coley fillets
  • 1 tbsp sesame seeds
  • 300g mixed pepper stir-fry
  • 15g fresh coriander, leaves chopped
  • 100g baby leaf spinach


  1. 1

    In a small bowl, mix together 1½ tbsp sesame oil with the soy sauce, sugar, ginger and chilli. Set aside. Put the flour in a shallow bowl and season with freshly ground black pepper. Pat the fish dry with kitchen paper and dust the skin with the flour.

  2. 2

    Heat ½ tbsp sesame oil in a large frying pan over a medium heat. Fry the coley, skin-side down, for 4 minutes, until crisp and golden. Turn and fry for a further 2 minutes, until cooked through. Add the sesame seeds to the pan for the last 2 minutes until toasted. Remove the fish and sesame seeds and keep warm.

  3. 3

    Heat the remaining oil in the frying pan and add the stir-fry mix and coriander. Stir-fry for 1 minute, then transfer to a bowl and leave to cool slightly before tossing with the spinach and most of the dressing. Serve the fish and the stir-fried veg garnished with the toasted sesame seeds, with the remaining dressing on the side.

Nutritional Details

Each serving provides
  • Energy 934kj 223kcal 11%
  • Fat 10.4g 15%
  • Saturates 1.5g 8%
  • Sugars 5.5g 6%
  • Salt 0.9g 15%

% of the Reference Intakes

Typical values per 100g: Energy 427kj/102kcal

Each serving provides

12.7g carbohydrate 1.6g fibre 19.4g protein

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