Asian-style glazed coley

Rich Harris uses storecupboard ingredients to make this quick and tasty midweek meal.

DURATION 0:03:24


Recipe - Serves: 4


1 essential Waitrose orange, zest and juice
2 tbsp light brown soft sugar
3cm piece fresh root ginger, peeled and cut into matchsticks3 tbsp light soy sauce
550g essential Waitrose coley fillets or portions, defrosted, cut into
4cm fingers and patted dry with kitchen paper
1 tbsp essential Waitrose vegetable oil
1 garlic clove, finely sliced
1 chinese leaf lettuce, shredded


1. Preheat the grill to high. For the glaze, boil the orange juice, sugar, half the ginger and 2 tbsp soy sauce in a pan for 2 minutes. Stir in the zest and cool.

2. Season the fish, then lay on a foil-lined baking sheet. Brush with three-quarters of the glaze, then grill for 5-6 minutes or until the flesh is opaque.

3. Meanwhile, heat the oil in a wok over a medium high heat. Add the garlic and remaining ginger and stir-fry for 1 minute, then add the lettuce and cook for 2 minutes. Sprinkle over the remaining soy sauce and cook for 2-3 minutes until tender.

4. Drizzle the fish with the rest of the glaze. Serve with the lettuce and steamed rice, if liked.

Nutritional Info

Typical values per serving:

Energy 769.856kJ
Fat 4.3g
Saturated Fat 0.5g
Carbohydrate 10.7g
Sugars 10.6g
Salt 2.3g

Click here for more information about health and nutrition