Stir braised Coley (Shad or Pompano) recipe
ingredients
1 1/2 lb (700 g) coley fillets
1 large green pepper
1 large onion
45 ml (3 tbls) oil
1 clove garlic, crushed with a pinch sea salt
200ml (7 fl oz) 1 cup tomato juice
1 large green pepper
1 large onion
45 ml (3 tbls) oil
1 clove garlic, crushed with a pinch sea salt
200ml (7 fl oz) 1 cup tomato juice
method
1. Skin the fish and remove as many bones as possible.
2. Cut it into pieces about 1 cm (1/2 in) wide and 5 cm (2 in) long.
3. Remove the stalk and seeds and finely chop the pepper and the onion.
4. Heat the oil in a frying-pan on a high heat.
5. Put in the pepper, onion and garlic and stir-fry them for 2 minutes.
6. Pour in the tomato juice and bring it to the boil.
7. Put in the fish, cover the pan and cook on a moderate heat for 10 minutes.
2. Cut it into pieces about 1 cm (1/2 in) wide and 5 cm (2 in) long.
3. Remove the stalk and seeds and finely chop the pepper and the onion.
4. Heat the oil in a frying-pan on a high heat.
5. Put in the pepper, onion and garlic and stir-fry them for 2 minutes.
6. Pour in the tomato juice and bring it to the boil.
7. Put in the fish, cover the pan and cook on a moderate heat for 10 minutes.
rate this recipe
|
0 comments |
also in this category
more information
See the food glossary for information on recipe ingredients and food-related terms, and for help on using cooking measurements, see the measurements page.
