High-protein coley in mustard sauce with boiled potatoes

Coley in a mustard sauce made with stock, cream and medium-hot mustard with dill, served with boiled potatoes. A budget-friendly high-protein fish dinner in 30 minutes, with 35 g of protein per serving.

At a glance

• Serves 4
• Prep time: 10 min
• Cooking time: 25 min
• Total time: 35 min
• Calories: 419 kcal per serving
• Protein: 35 g
• Fat: 14 g
• Carbs: 36 g

Ingredients

• 600g coley fillet
• 800g potatoes
• 2 tbsp mustard
• 100g cream
• 1 onion
• 20g butter
• 1 tbsp spelt flour
• 300ml vegetable stock
• 1 tbsp lemon juice
• 1 bunch of dill
• 1 tsp salt

Method

You’ll need: frying pan · saucepan · chopping board · knife · wooden spoon

1. Peel the potatoes, halve any large ones and cook them in salted water for 20 min until tender.
2. Finely dice the onion and soften it in the butter in a wide frying pan for 3 min. Sprinkle over the flour and stir for 1 min.
3. Pour in the stock and cream, stirring, and let the sauce simmer for 3 min. Stir in the mustard and lemon juice.
4. Cut the coley into four pieces, season lightly with salt, place it in the sauce and leave it to poach, covered, over a low heat for 8 min.
5. Chop the dill, scatter it over the fish and serve with the potatoes.

Good to know

Fish in mustard sauce is northern German home cooking and one of the cheapest fish dishes there is. The coley poaches in the sauce and stays juicy. The potatoes and sauce are ready at the same time.

Swaps

Coley → cod or redfish. Cream → milk (thinner sauce). Spelt flour → cornflour (gluten-free). Dill → parsley.

Cooking tips

Once the fish is in, don't let the sauce boil again, just let it poach. The fish is done when it flakes easily with a fork.

Storage

Keeps for 1 day in the fridge; reheat gently, don't boil.

Allergens

Contains fish, mustard, milk and gluten (spelt). Suitable for children; check for bones. Suitable in pregnancy, as the fish is cooked through.