British Adventures in Low-Carb Cooking

Panfried Coley with Tomato, Olive & Caper Sauce

November 13, 2019

Panfried Coley with Tomato, Olive & Caper Sauce

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Coley is a white fish that is similar to cod, but more sustainably fished and usually much cheaper!

I’ve paired it with some of my favourite flavours: chopped cherry tomatoes, black olives and capers, with fresh parsley, lemon and olive oil. This makes a lovely quick lunch or dinner.

Panfried Coley with Tomato, Olive & Caper Sauce

November 13, 2019
: 1
: 5 min
: 10 min
: 15 min
: Easy

4 g carbs, 24 g protein /serving

By:

Ingredients
  • 125 g Coley Fillet
  • 45 g Cherry Tomatoes, quartered
  • 30 g Black Olives, halved
  • 2 tbsp Lemon Juice
  • 3 tbsp Olive Oil
  • 0.5 clove Garlic
  • Handful of Flat-leaved Parsley, Chopped
  • 0.5 tsp Sweetener (optional)
Directions
  • Step 1 Mix dressing ingredients (using 2 tbsp of the olive oil) together in a small bowl until well-combined. Add salt and pepper to taste.
  • Step 2 In a frying pan, heat the remaining 1 tbsp of the olive oil. Season the Coley and fry on a medium heat for approximately 3 minutes on each side (depending on the thickness of your fillet).
  • Step 3 Serve immediately with your choice of vegetables.

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