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Fish Creole Recipes
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Ingredients : |
1
1
1
5 ml
400 g
2.5 ml
500 g
Topping :
50 g
50 g
25 g
50 g
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large green pepper, trimmed and sliced
large red pepper, trimmed and sliced
large onion, sliced
dried basil
canned tomatoes
Tabasco sauce
white fish fillet (eg. cod, whiting,
haddock), skinned
salt and ground black pepper
rolled oats
whole meal flour
margarine
Cheddar cheese, grated
salt and ground black pepper |
Method :
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Simmer the peppers, onion, basil,
tomatoes and Tabasco in a small pan for 20 minutes until the sauce
has thickened.
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Season with salt and pepper.
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Cut the fish into large pieces,
arrange in a greased baking dish and pour the sauce over.
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Heat the oven to 200oC
(400oF), Gas 6.
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To make the topping, stir together
the oats, flour and salt, season with pepper and rub in the fat.
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Stir in the cheese and sprinkle
over the fish.
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Bake for 20-25 minutes, or until
the topping is crisp and golden brown.
Serving Suggestions :
A crisp green salad of lettuce, chicory
and chives with a lemon dressing, or thinly sliced raw Brussels sprouts
and leeks with watercress or Chinese leaves.
Serves 4
Per Serving :
300 calories, 12 g fat, 4 g fiber.
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