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3. Skin the fish. Place half of the fillets in the
base of a dish, top with stuffing and then
place other fillets on top. Cover and cook
on HIGH Micro for 5 mins. or until cooked.
4. Place the butter, milk, flour and seasonings
in a large mixing bowl or jug. Cook on
HIGH Micro for 2 mins.
5. Whisk until smooth. Then continue to cook
on HIGH Micro for 2-3 mins. or until the
sauce comes to the boil and is thickened
and smooth, whisking once or twice.
6. Whisk 75 g (3 oz) cheese into the sauce,
then pour over the fish sprinkle with
remaining cheese and breadcrumbs and
cook on Combination: GRILL 1 and
MEDIUM Micro for 5-7 mins. or until it is
piping hot and golden brown.
Ingredients
25 g (1 oz) butter
2 onions, peeled and quartered
1 clove of garlic, crushed
1 courgettes, sliced
1 yellow pepper, sliced
3 ml (
1
⁄2 tsp) cumin
3 ml (
1
⁄2 tsp) paprika
15 ml (1 tbsp) tomato puree
400 g (14 oz) can tomatoes
8 plaice fillets
15 ml (1 tbsp) lemon juice
Plaice Provencale Serves 4
Dish: Large Bowl, large shallow
rectangular dish
1. Place the butter, onions and garlic in bowl.
Cover and cook on HIGH Micro for 3-4
mins. or until softened.
2. Add the courgettes and yellow pepper.
Cover and cook on HIGH Micro for 2 mins.
or until softened. Add the spices, puree
and tomatoes. Cover and cook on HIGH
Micro for 4 mins. or until piping hot. Pour
into serving dish.
3. Roll each fillet and arrange on top of the
sauce. Sprinkle with lemon juice. Cook
covered on HIGH Micro for 8-9 mins. or
until the fish is cooked. Garnish with
parsley and serve with French bread.
Ingredients
100 g (4 oz) streaky bacon, finely chopped
1 small onion, skinned and finely chopped
100 g (4 oz) mushrooms, wiped and chopped
100 g (4 oz) fresh breadcrumbs
450 ml (
3
⁄4pt) milk
700 g (1
1
⁄2lb) cod fillets
25 g (1 oz) butter
50 g (2 oz) flour
100 g (4 oz) Leicester cheese, grated
salt and pepper
Tasty Fish Pie Serves 4
Dish: Bowl, jug, 23cm (9”) oval dish
1. In a medium bowl stir together the bacon,
onion and mushrooms. Cook on HIGH
Micro for about 5 mins. until the onion is
soft.
2. Stir in 75 g (3 oz) breadcrumbs and a
tablespoon of milk to bind.
FISH
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