Fish and Sweet Corn Casserole Recipe
Fish and Sweet Corn Casserole Recipes
large onions, sliced
clove garlic, crushed
canned sweet corn, drained
green pepper, trimmed and sliced
white fish fillet (eg. cod, whiting,
whole meal bread crumbs
Cheddar cheese, grated
salt and ground black pepper
Heat the oven to 190oC
(375oF), Gas 5.
Melt the margarine in an ovenproof
casserole and fry the onions over moderate heat for about 3 minutes,
until soft but not brown.
Add the garlic, tomatoes, sweet
corn, green pepper and mustard.
Stir and bring to the boil.
Cut the fish into 5 cm pieces.
Add to the casserole, season with
salt and pepper, cover and cook in the oven for 20-25 minutes, until
the sauce has thickened and the fish is firm.
Mix together and bread crumbs, Bran
Flakes and cheese and sprinkle on the casserole.
Return to the oven for 10 minutes,
or until the topping is crisp and golden brown.
Serving Suggestions :
Small potatoes boiled in their jackets and
a crisp, green salad of sliced raw leeks or onions, watercress or crisp
lettuce and chopped celery leaves.
Per Serving :
410 calories, 10 g fat, 11 g fiber.
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