Tuesday, February 8, 2011

Dilly saucy fish : Wk57/2

Serves 4 : Very easy : Very quick
4 fillets hake, skinless
1 Tblsp olive oil
1 Tblsp snipped chives
1 tsp finely chopped basil
1 tsp dried dill

1 aubergine, peeled and sliced
2 – 3 bell peppers (red or orange)
6 spring onions, chopped
1 lemon, thinly sliced
½ - ¾ cup hot chicken (or fish) stock

½ cup fat free natural yoghurt
1 tsp dried dill

480gm new potatoes
250gm Brussels sprouts

Combine the yoghurt and dried dill and set aside.

Combine the oil, chives, basil and dill.
Brush this mixture over the fish.

Steam or boil the potatoes and sprouts.
Drain and keep warm once they are cooked.

Spray a large oven proof dish with non-stick cooking spray.
The dish should be large enough to take all the fish in a single layer.

Lay the aubergine slices in the dish.
Cover with cling wrap and microwave for 3 minutes.

Remove the cling wrap and scatter over the sliced peppers and spring onions.
Lay the fish on top of the vegetables, followed by the lemon slices.
Pour in the stock.
Grind over some black pepper.
Cover with cling wrap and microwave on medium power until the fish flakes easily.

Serve the fish and vegetables with the potatoes, sprouts and dill sauce.

1 comment:

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