Coley, or hake/pollock, is far from a glorious fish.
It has a bland taste and the meat tends to flake. It is however a cheap alternative to cod and contains loads of potassium and calcium but also salt. It is very low in fat.
It is a good fish to eat but you need to spice it up.
The risk is to do that with a rich sauce, which is nice but obliterates the health effects of the lean fish. Here, I added some chorizo — a spicy Spanish sausage that does however contain fat and cholesterol.
Black rice is a source of iron, vitamin E, and antioxidants. I found it in the supermarket under an Italian brand name (Venere). It takes 18 minutes to cook and the taste can be enhanced with some stock.
- One chunk of coley, or several filets.
- 10 slices of chorizo.
- 150 grams of black rice.
- Olive oil, white pepper.
- Wash the rice and bring a large pan of salted water to the boil.
- Add the rice and cook for 18 minutes, stirring regularly.
- Wash the fish. Either pre-heat an oven to 175° C, put the fish in a dish with some olive oil and pepper and cook for 15-20 minutes, or poach in slightly salted water.
- Drain the rice and set aside.
- Take the fish from the pan or out of the dish and remove the skin to transfer the fish meat to a serving dish.
- Cut up the chorizo and put on top of the fish.