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Pan Fried Coley With A Tropical Sauce

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This Pan fried coley recipe is full of interesting flavours.

Pan fried coley

Pan fried coley with a delicious tropical sauce

Oh how I love this recipe.

It’s quite easy to prepare though perhaps a bit time consuming.

Don’t let that stop you though.

I made this pan fried coley for my wife and inlaws the other night and their wasn’t a fish crumb left.

You could of course use other types of meaty fish such as cod, haddock and hake for this recipe. In fact I use a very similar sauce in this tropical chicken curry that my kids love.

Coley can fall apart easily so I recommend only turning the fish once in the pan. Don’t over cook the fish. Just watch it carefully and serve when it is just cooked through.

Serves 6


6 x 200g coley fillets

4 tabelspoons butter
1 small white onion – chopped
1 tablespoon garlic – smashed and chopped
1 inch ginger – grated
1 tablespoon red chilli flakes
1 tablespoon curry powder – good quality store bought or home made
1/4 cup (75ml) white flour
4 cups (1 litre) Pineapple juice
3 cups water
2 tablespoons sugar
1 cup (250ml) coconut milk
2 fresh green chillies – chopped
1 banana – chopped
1/2 cup (125ml) chopped cashew nuts
juice of two limes
1 small bunch chopped coriander
2 papayas – seeds removed and diced
salt and pepper to taste


Prepare your sauce first

Melt 2 tablespoons of the butter in a large pan or wok over medium heat.

When melted, throw in the chopped onions and fry for about 5 minutes until soft and translucent.

Now add the garlic, ginger red chilli flakes, and curry powder.

Stir to combine and the add the flour one teaspoon at a time.

Pour the pineapple juice slowly into the pan while stirring continuously.

Do the same with the water.

Add the chopped banana, green chillies, coconut milk and chopped cashews.

Allow this mixture to simmer for about 20 minutes until the sauce reduces by about one third.

The sauce should be quite thick about now.

Transfer the sauce to a blender and blend with the raw papaya for about two minutes so that the sauce becomes silky smooth.

Wipe the sauce pan/wok clean and add the remaining butter.

When the butter turns a light brown colour, add the coley fillets.

Fry turning once until the coley is nice and brown on the outside.

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To Serve

Heat up the sauce and place the pan fried coley fillets on warmed plates.Spoon the sauce around the fish and spring with coriander and salt and pepper to taste.

DisclaimerThe fish used in this pan fried coley recipe was supplied to me free of charge by my favourite fish monger Delish Fish!

Pat Machin

Sunday 6th of May 2012

That looks good. We're buying Coley as a sustainable fish these days and I hadn't thought of 'spicing it up'. I'll try that next week and let you know how it goes for us. Thanks.

Dan Toombs

Monday 7th of May 2012

Great Pat. I love coley. Just as good as cod and sustainable. Good luck with the recipe. Hope you like it.

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