Tuesday, April 6, 2010

Smoked haddock in mushroom cheese sauce (Wk15 Day 2)

Serves 4 : Easy : Quick
±500gm smoked haddock, skinned and cut in chunks
1 onion, thinly sliced
1 cup fat free milk
250gm button mushrooms, sliced
400gm broccoli florets
400gm rice
1-2tsp maizena, mixed to a paste with a little milk or water
80gms strong cheese, grated

Chopped fresh parsley

Put the rice on to cook in lightly salted boiling water.
Once tender, drain and keep warm.

Meanwhile, spray a large pan with non-stick spray.
Put the fish, onion, mushrooms, broccoli and milk in the pan.
Bring to the boil, then reduce the heat and simmer for 10 to 15 minutes.

Remove everything from the pan with a slotted spoon, leaving the milk in the pan.
Thicken the milk with the maizena paste.
Add the cheese and stir well.

Put the fish and vegetables back into the sauce.
Turn gently to coat everything with the sauce, but be gentle so as not to break
up the fish any further.

Serve the fish in sauce over rice. Garnish with chopped fresh parsley.

To get closer to your 5-a-day, you can serve peas with this. You can cook them in the rice.

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