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Stir braised Coley (Shad or Pompano)

ingredients

1 1/2 lb (700 g) coley fillets
1 large green pepper
1 large onion
45 ml (3 tbls) oil
1 clove garlic, crushed with a pinch sea salt
200ml (7 fl oz) 1 cup tomato juice

method

1. Skin the fish and remove as many bones as possible.

2. Cut it into pieces about 1 cm (1/2 in) wide and 5 cm (2 in) long.

3. Remove the stalk and seeds and finely chop the pepper and the onion.

4. Heat the oil in a frying-pan on a high heat.

5. Put in the pepper, onion and garlic and stir-fry them for 2 minutes.

6. Pour in the tomato juice and bring it to the boil.

7. Put in the fish, cover the pan and cook on a moderate heat for 10 minutes.

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