Monday, April 18, 2011

Week 67 Day 1

Sweet pepper fish with broccoli
Serves 4 : Very easy : Quick
240gm rice

±480gm white fish
125ml fat free milk
125ml strong chicken stock
200gm broccoli florets
1 red pimento pepper, chopped
6 spring onions, sliced
Grated rind & juice of 1 lemon
4 Tblsp fresh dill, chopped

250 – 300ml water
1 Tblsp cornflour
60gm strong cheese, grated

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

Poach the fish in the milk for 8 minutes, or until it flakes easily.
Remove to a plate and flake.
Set aside.

Heat the grill to 250ºC.

Tip the broccoli, pepper and spring onions into the fish pan.
Add the dill, lemon juice, rind and 250ml water.
Stir and then simmer for 5 minutes.
Raise the heat and stir in the cornflour mixed to a paste with a little water.
Stir gently and allow the sauce to thicken.
Fold in the fish flakes.
Pour into an ovenproof dish and sprinkle with the cheese.

Grill for 5 – 10 minutes until the cheese is melted and beginning to brown.
Serve with the rice.

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