Sweet and Sour Coley

Prep time: 13-15 minutes Cooking time: 6 minutes Serves: 4 Skill level: Easy Peasy Recipe by: Seafish

This sweet and sour recipe is so quick and tasty you'll be going back for more

6B7Aa5B376D0860C4Ffe02A8F47F152D

The method

Equipment:

Measuring spoons, masher, bowl, chopping boards, knife, garlic crusher, wok or large frying pan and wooden spoon.

 

Method:

1. Make the sauce: mash the mango and mix with all the sauce ingredients.

2. Prepare the ingredients:

  • peel and chop the onions;
  • peel and chop the garlic;
  • peel and cut the carrot into thin strips;
  • slice the pepper;
  • cut the pineapple into chunks;
  • cube the coley

3. Fry the spring onions and garlic for 2 minutes.

4. Add the coley, pepper, bamboo shoots and carrots and cook for a further 2-3 minutes, until the vegetable are soft.

5. Stir in the sauce and the pineapple, cook for 1 minute until hot.

 

Makes:

At least 4 servings

 

Suggestions:

  • Try prawns or haddock.
  • Use frozen vegetables or a bag of ready prepared stir-fry vegetables.