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Coli with Fennel Seeds & Basil

April 25, 2014

Fish Friday

Friday is the day for fish.  It was Friday! I hadn’t had fish in 2 weeks.  I needed fish! I  So here is a beautiful easy fish recipe that any idiot can do.  Now you can have your fish on a Friday! Coli does not have a great deal of meat on the fillet so it bakes quickly.  Always keep your eye on the grill.  The original recipe used trout but this will also taste wicked with salmon fillets.

This recipe was adapted from Lorraine Pascale’s Home Cooking Made Easy (HarperCollins Publishers, 2012).

Stove top Coli


oil, 1 large red onion (peeled and chopped), 2 garlic cloves (peeled and chopped), 300g chopped tomatoes, 1 tbsp caster sugar, salt and pepper, 1 tsp fennel seeds, 1 tsp tumeric,  1 tsp mixed herbs, 1 fillet of coli, fresh basil leaves.


1. In a large pan heat the oil over a medium heat.
2. Add the onion and garlic.
3. After a few minutes add the caster sugar, salt and pepper, fennel seeds and mixed herbs.
4. When cooked through place the tomato sauce into an oven proof dish.
5. Wash and prepare the fish.
6. Place the fillet on the top of the bed of tomatoes.  Season the fish with tumeric and a little more herbs.
7. Grill for about 20 minutes.
8. Shred the basil leaves and place on top.


From → Main Meals

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