Friday, February 19, 2010

Recipe : Week 8 : Day 5

Fishy Crumble

Serves 4 : Easy : Fairly quick
400gm haddock
1 x ±400gm can baked beans
1 cup frozen peas
1/3 cup fat free milk
60gm nutty wheat flour
40gm rolled oats
40gm lite margarine
2 tsp mixed herbs
1 large head of broccoli
Spray an ovenproof dish with non-stick cooking spray.
Lay the fish in the dish.
Rub the fat into the flour, oats and mixed herbs.
Mix the milk, beans and peas together in a bowl.
Microwave until the mixture is hot.
Pour this mixture over the fish.
Season with black pepper – go easy on the salt, if you are using South African haddock.
Sprinkle the crumble mix over the fish.
Bake at 200ºC for 35 minutes.
Serve with generous portions of steamed broccoli.

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