Fish Ratatouille Recipes

Ingredients :

40 g

4 x 175 g

1

100 g

1

4

2

2.5 ml

50 g

45 ml

margarine, melted

white fish fillets, skinned

medium sized onion, chopped

mushrooms, sliced

green pepper, trimmed and sliced

tomatoes, peeled and sliced

small courgettes, sliced

dried oregano

Cheddar cheese, grated

Bran Flakes

salt and ground black pepper

Method :

Brush a little margarine over both sides of the fish, season with salt and pepper and roll up, skinned sides out. Grill under moderate heat for about 5 minutes, turning to cook them evenly. Heat the oven to 200C (400F), Gas 6. Grease a shallow baking dish. Fry the onion in the remaining margarine over moderate heat for about 3 minutes, then add the mushrooms, tomatoes, courgettes and oregano, and season well with salt and pepper. Cook for 5 minutes. Turn into the dish and arrange the fish to top. Mix together the cheese and Bran Flakes, sprinkle over the dish, taking care to cover the fish completely. Bake for 15-20 minutes, until the top is golden brown.

Serving Suggestions - With a one pot meal like this, a basket of hot, crusty whole meal bread rolls will probably be enough.

Serves 4

Per Serving : 290 calories, 16 g fat, 6 g fiber.

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