Fish Creole Recipe



Fish Creole Recipes

Ingredients :

1

1

1

5 ml

400 g

2.5 ml

500 g

 

Topping :

50 g

50 g

25 g

50 g

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 :

  1. Simmer the peppers, onion, basil, tomatoes and Tabasco in a small pan for 20 minutes until the sauce has thickened.

  2. Season with salt and pepper.

  3. Cut the fish into large pieces, arrange in a greased baking dish and pour the sauce over.

  4. Heat the oven to 200oC (400oF), Gas 6.

  5. To make the topping, stir together the oats, flour and salt, season with pepper and rub in the fat.

  6. Stir in the cheese and sprinkle over the fish.

  7. 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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