Thursday, March 3, 2011

Baked fish : Wk60/4

Baked fish
Serves 4 : Very easy : Quick
4 skinless hake fillets
2 tsp Dijon mustard
4 Dsp Helman’s low fat mayo
3 slices dry bread
4 – 6 pitted black olives

480gm baby potatoes

200gm rocket, watercress and baby spinach salad
12 cherry tomatoes
12 slices cucumber
Small amount alfalfa sprouts

Heat the oven to 200ºC.

Put the bread and olives in a food processor and pulse.

Cook the potatoes in lightly salted water until tender.
Drain and keep warm.

Make up a side salad with the leaves, tomatoes, cucumber and sprouts.

Spray a large oven-proof dish with non-stick cooking spray.
Lay the fish in the dish in a single layer.
Spread each fillet with mustard and then with mayo.
Pile on the breadcrumbs and press down gently.
Cover the dish with foil and bake for 15 minutes.
Remove the foil and bake for another 5 minutes.

Serve the fish with the potatoes and salad.

This recipe works equally well with chicken – just lengthen the cooking time to about 30 minutes to ensure that the chicken is cooked through.

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