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Ingredients
15 ml (1 tbsp) oil
1 onion, finely chopped
175 g (6 oz) okra, topped and tailed
1 green pepper, deseeded and sliced
30 ml (2 tbsp) Balti curry paste
400 g (14 oz) can chopped tomatoes
75 ml (5 tbsp) water
350 g (12 oz) cod fillet, cubed
12 large king prawns, cooked
Fish Balti Serves 4
Dish: 3 litre (6 pt) casserole dish
1. Place the oil and onion in a dish.
Cover and cook on HIGH Micro for 3 mins.
or until the onion is softened.
2. Add the okra and pepper and cook on
HIGH Micro for 3 mins. or until softened.
3. Stir in the curry paste, tomatoes and the
water. Cover and cook on HIGH Micro for
5 mins. or until boiling.
4. Add the cod and cook on HIGH Micro for 3
mins. Stir in the prawns and cook on HIGH
Micro for a further 2 mins. or until the fish
is cooked.
Ingredients
1 green pepper, cut into chunks
350 g (12 oz) cod or huss, cubed
16 button mushrooms
8 cherry tomatoes
1 small can baby sweetcorn
1 small can pineapple chunks
Marinade:
1
⁄2 small onion, grated
60 ml (4 tbsp) olive oil
60 ml (4 tbsp) lemon juice
2 cloves of garlic, crushed
30 ml (2 tbsp) parsley, chopped
Fish Kebabs Serves 4
Dish: Bowl, shallow dish + wooden
skewers
Oven Accessory: glass turntable then
grill rack
1. Place pieces of green pepper in a bowl
with 30 ml (2 tbsp) of water. Cover and
cook on HIGH Micro for 1-2 mins, or
until slightly softened.
2. Prepare 8 kebabs by threading fish and
vegetables alternately. Place in a
shallow dish.
3. Mix together the marinade ingredients.
Pour over the kebabs, cover and leave to
marinate in the fridge for at least 2 hours.
4. Place the kebabs on grill rack and cook on
Combination: GRILL 1 and SIMMER Micro
for 10-12 mins. Rearrange the kebabs
halfway through cooking. Fish should be
white and flake easily when cooked. Serve
on a bed of long grain rice.
FISH
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