Crisp-skinned coley with Asian rice noodle salad

Crisp-skinned coley with Asian rice noodle salad
  • Serves icon Serves 2
  • Time icon Hands-on time 20 min

This healthy noodle salad sees crispy skinned coley served with a teriyaki dressing, rice noodles and veggies – all in just 20 minutes.

We’ve also got noodle salads with tuna, chicken and turkey too.

Seafood is packed full of flavour and has a multitude of health benefits no matter your age and stage of life. For more ideas on how to eat more UK-caught sea fish, visit Fish Is The Dish.

Nutrition: per serving

Calories
668kcals
Fat
32g (11.1g saturated)
Protein
40.3g
Carbohydrates
51.8g (16.1g sugars)
Fibre
5.8g
Salt
2.2g
Calories
668kcals
Fat
32g (11.1g saturated)
Protein
40.3g
Carbohydrates
51.8g (16.1g sugars)
Fibre
5.8g
Salt
2.2g

Ingredients

  • 2 x 150g chunky fillets of coley, skin on, scales removed
  • Splash olive oil
  • 30g unsalted butter

For the dressing

  • 4 tbsp teriyaki sauce (we used Kikkoman Teriyaki with Toasted Sesame) or regular teriyaki
  • 2 limes
  • 2.5cm piece fresh ginger, grated

For the noodle salad

  • 300g cooked flat rice noodles
  • 1 red pepper, thinly sliced
  • 100g mangetout, shredded
  • 80g baby leaf spinach
  • 1 red chilli, sliced
  • Handful fresh mint, sliced
  • Handful fresh coriander leaves, chopped
  • 1 tbsp sesame seeds, lightly toasted in a dry pan
  • Handful salted peanuts, chopped

Method

  1. First make the dressing: mix the teriyaki sauce, finely grated zest and juice 1 lime, ginger and a grinding of black pepper in a small bowl.
  2. In a separate bowl, toss together the cooked rice noodles, red pepper, mangetout, spinach leaves, half the sliced chilli, most of the chopped herbs, sesame seeds and peanuts (reserve the rest of the chilli, herbs, seeds and peanuts to garnish).
  3. Dry the fish well with kitchen paper, then season the skin with salt.
  4. Heat the oil in a medium non-stick frying pan over a medium-high heat. When hot, add the fish, skin-side down, and fry for 2-3 minutes.
  5. Add the butter and juice of half the remaining lime. Fry for a minute or so more, tilting the pan over the heat and using a spoon to baste the fish flesh with the pan juices. Once the skin is crisp, carefully turn over and cook for a minute more or until the flesh flakes easily and is opaque.
  6. Rest the fish in the pan while you toss the dressing with the noodles. Divide between 2 plates, top with a piece of fish, then serve scattered with the remaining seeds, nuts, herbs and chilli. Serve with the remaining half lime cut into wedges.

delicious. tips

  1. A wise pick in June, coley is an under appreciated species, yet it’s good value and readily available so it hits both the sustainable and thrifty buttons.

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Read what others say...

  1. This is a great recipe, especially in the summer as the flavours are so sharp and the dish itself is really light. If you don’t have coley, you can use most other white fish.

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