Thursday, May 5, 2011

Week 69 Day 4

Hake Mornay
Serves 4 : Very easy : Quick
250ml water or fish stock
2 bay leaves
4 peppercorns
2 slc lemon
500gm hake fillets

1 – 2 Tblsp cornflour
400ml fat free milk
6 Low fat Melrose cheese wedges
3 Tblsp finely chopped parsley

480gm potatoes

Boil the potatoes until tender.
Drain well and crush.
Set aside.
Make a sauce with the milk, cornflour, onion, cheese and parsley.
Set aside.

Place the water, bay leaves, peppercorns and lemon slices in a large pan.
Bring to the boil and then add the fish.
Simmer for about 7 minutes.
Remove the fish from the poaching liquid and flake.

Heat the oven to 200ÂșC.
Spray an oven-proof dish with non-stick cooking spray.
Tip the fish into the prepared dish.
Pour over 2/3 of the sauce.
Top with the crushed potatoes.
Pour over the remaining cheese-parsley sauce.
Scatter the top with a little grated cheese if you like.

Bake for 30 minutes.

Serve with a crisp mixed salad.

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