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Fish on a Fiver!

Fish on a Fiver

One of the healthiest things to eat, fish is high in protein, low in fat, and incredibly easy to cook. And what fish should you buy if you're on a budget? Coley - it's very very cheap, but full of flavour, and cooks in the microwave in minutes. This recipe tells you how to cook the fish and tell when it's done. What you eat with it is up to you. 

INGREDIENTS

1 portion of Coley
(ask the fishmonger to fillet
and skin it)
couple of slices of lemon
butter (or olive oil)

OTHER INFO

For: 1
Vegan: No
Vegetarian: No
Cooking Level: Easy
Time to Prepare: 5-10mins

NUTRITIONAL INFO

PER MEAL
Calories 241
LOW Sugars 0.57g
MED Fat 10.27g
MED Saturates 5.43g
LOW Salt 0.23g
Add to Food Diaries

STEP 01

Take the coley and clean it under lightly running cold water. Gently rub the fish a few times to make sure it's clean.

STEP 02

melt the butter

Get a few pieces of butter and put them on a saucer or dish. Melt the butter in the microwave.

(or for a healthier option use olive oil).

STEP 03

slice the lemon

Slice up a few slices of lemon and put them in the bottom of the microwave proof dish. Once in the microwave this will give the fish a really cool zesty taste. You could also add some chopped parsley or a drop of white wine in at this point, but it's not essential.

STEP 04

coat the fish in oil or butter

Coat the coley in the melted butter. You could do this either by dipping the fish in the melted butter or spooning it over the fish. Coat both sides.

STEP 05

put the fish in a dish

Place the fish over the lemon in the microwave dish. Add a few drops of water over the fish.

STEP 06

cover with cling film

Cover with cling film then pierce a few holes in the top.

Put in the microwave for 3 minutes at full blast.

STEP 07

After three minutes are up, open the microwave door but leave the fish with the cling film still on top for another 2 minutes. It will still cook because of the heat and moisture trapped in the dish.

STEP 08

check the fish

Once 2 minutes have gone by, carefully peel back a bit of the cling film and with a fork, pull a chunk of fish away. If it flakes off easily, it's cooked. If you have to apply any kind of pressure to pull the piece away, put the cling film back on and cook for another 2 minutes then check again. You want to cook the fish so it's just at the point where it's about to fall to bits, but it's still held together. It doesn't matter if it still looks wet in the middle, that's good. If you're in any doubt as to whether it's cooked or not, just stick it back in the microwave for another minute or so.

Take out the fish and carefully put it on your plate. Chances are some of it will break off (a sign that it's definitely cooked) but it doesn't matter. It will taste amazing. Serve with some vegetables, chips or whatever else you fancy.

IMPORTANT - PLEASE READ: studentcooking.tv (together with Campuslife and Starlogic) have no control over, or responsibility for the content, accuracy, reliability, relevance or safety of the Nutritional Information and/or the Intolerance Data (whether regarding each individual item of data or in combination with other individual items of data or with the Nutritional Databases or other third party data or information).

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