In conjunction with Sainsbury’s,
I developed this recipe to show that there are other fish varieties out there
to try – and in turn help protect over fished varieties such as Cod, Salmon,
Tuna, Haddock and Prawns. Sainsbury’s are the UK’s largest retailer of MSC
certified sustainable seafood so you can buy with confidence – something I find
quite hard to know wrong from right at the best of times!
How often do you try a new fish
variety? I must admit that we don’t eat much fish – I love it but am very bad
at remembering to put it on the shopping list. It doesn’t keep very long and
our freezer space is limited and I hate wasting anything so its not often we do
actually buy it. And when I do I have been buying prawns and salmon etc..so its
high time I switch my fish as I would like to eat it in the future too!
Initially when I think of Coley
for some reason I was a little dismissive, I think I ate it once in a rather
naff Italian restaurant several years back and didn’t really enjoy it… and it
wasn’t admittedly on my list to buy when I popped into Sainsbury’s as I really
wanted the whole Lemon Sole, however there was only one left – not enough to
feed both of us and so we went with the Coley and I put my thinking cap on! My
boyfriend was fancying potatoes and so whatever I made, it would involve potatoes..
after buying the fish at the deli counter, we also decided to get some of my
favourite olives from the other counter and whilst there was talked into
trying, and buying some very tasty Etruscan Pepperoni. I've done the spiced meat n fish
combo before and rather liked it and thought it would be worth a try with the
Coley and so a few slices slipped into the trolley too!
Once home I had a root through
the fridge and decided on creating a Mediterranean type dish – I love baking fish along with
other ingredients and decided to treat the Coley with the same affection..
Not being super at judging measurements I wasn’t too sure how much Coley
to buy and had ended up buying two rather large sides of Coley, however once home I
realised it was a bit too much and froze one side for another time! Despite being assured it was fully filleted I did find a few bones, fortunately I keep a pair of old sharp tweezers
handy just for this task!
Ingredients:
250g Coley cut into two halves
385g baby potatoes, halved
length way's (you probably wont need this many but B loves potatoes so I did
extra!)
Half a large yellow pepper, halved
and sliced
8 green olives, sliced
2 tbsp olive oil
Half large red onion, sliced thinly
½ tbsp dried oregano
2 pats lemon herb butter from
the fish counter
2 slices Etrusan Pepperoni or
similar spicy sausage, sliced into 3 pieces each
S&p to taste
Pre-heat the oven to 210o (my
oven is slow – be cautious!)
Line a large roasting tray with
baking paper, scatter over the onion and pepper, drizzle with half the olive
oil and roast for 15 minutes
Meanwhile boil the potatoes for
10 minutes or until just tender, and drain.
Remove the tray from the oven,
nestle in the potatoes, top with the fish fillets, and place the pepperoni
slices across the fish – if you have any leftover bits just scatter in the
tray. Halve each butter pat and place either side of the fish. Sprinkle over
the oregano, season with salt and pepper, scatter the olives and drizzle the
remaining olive oil over everything.
Roast for a further 20-25
minutes or until the fish is cooked through – it will flake easily.
Serve with lemon buttered and
seasoned Kale.
Many thanks to Sainsbury's for providing inspiration and vouchers to cover the ingredients and my time
now this looks wonderfully healthy and tasty... I do love a nice fish dish!
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