47
I
ngredients
25 g (1 oz) butter
2 onions, peeled and
quartered
1 clove of garlic, crushed
2 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 Provencal
Dish: large bowl, oval dish
1. Place the butter, onions and garlic in a large bowl. Place on
glass turntable, cook on HIGH power for 2 mins or until
softened.
2. Add the courgettes and yellow pepper. Cover and cook on
HIGH power for 2 mins. or until softened. Add the spices,
puree and tomatoes. Cover and cook on HIGH power 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. Cover and cook on HIGH power for 7-8 mins. or
until the fish is cooked. Garnish with parsley and serve with
French bread.
I
ngredients
1 red pepper, cut into
chunks
350 g (12 oz) cod or huss,
cubed
8 button mushrooms
1 small sweetcorn, cooked
and cut into slices
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
Dish: shallow dish + wooden skewers
1. Place pieces of red pepper in a bowl with 30 ml (2 tbsp) of
water. Cover, place on glass turntable and cook on HIGH
power for 1-2 mins, or until slightly softened.
2. Prepare 4 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 dish on glass turntable and cook on HIGH power for 6-
7 mins. or until cooked. Rearrange the kebabs halfway
through cooking. Fish should be white and flake easily when
cooked. Serve on a bed of wild rice.
I
ngredients
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
Dish: 3 litre (6 pt) casserole dish
1. Place the oil and onion in a dish. Place on glass turntable
and cook on HIGH power for 3 mins. or until the onion is
softened.
2. Add the okra and pepper and cook on HIGH power for 3
mins. or until softened.
3. Stir in the curry paste, tomatoes and the water. Cover and
cook on HIGH power for 5 mins. or until boiling.
4. Add the cod and cook on HIGH power for 3 mins. Stir in the
prawns and cook on HIGH power for a further 2 mins. or
until the fish is cooked.
Serves 4
Serves 4
Serves 4
FISH
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