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


The method


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



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.



At least 4 servings



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