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Fish
Fish cooks very v./ell by micro-
For fish with a strong odour,
in a large bowl for 20 mins. Wipe
wave as ft stays moist and the
eliminate the smell after cooking
out oven with a dry cloth,
lingering fish smells left in
by SIMMERING 600ml (Ipt) of
conventional ovens are avoided.
boiling water with 1 sliced lemon
ARRANGING
LIQUID
NOISE
Thin fillets of fish i.e. plaice,
should be rolled up prior to
cooking to avoid overcooking on
the thinner outside edge and tail.
Fish steaks should be arranged
in a circle, thicker part to the
outside. Cover with cling film or
lid.
Fresh fish should always be
sprinkled with 30mi (2tbsp) of
water, lemon juice or white wine.
When cooking Frozen fish, add
liquid as above for even cooking.
Do not sprinkle salt onto fish
before cooking as this may make
the fish dry.
During cooking, popping sounds
may be heard. This is due to
moisture trapped between the
flesh, particularly with oily fish
such as salmon and mackerel.
This can be minimised when
cooking the fish if the skin and
flesh is pierced several times
with a cocktail stick.
Ingredients
25g (1 oz) butter
1 clove garlic, crushed
1 small onion, finely chopped
15ml (Itbsp) plain flour
15ml (Itbsp) curry powder
grated rind and juice of
'A
lemon
300ml (^pt) hot fish stock
25g (loz) sultanas
10ml {2tsp) tomato puree
30ml (2tbsp) sweet chutney
450g (11b) haddock, skinned and
chopped
salt and pepper
75g (3oz) creamed coconut
Fish Curry
serves: 2
Dish: casserole dish
Calories Total: 1400 kcals
litre (3pt)
Serving: 700 kcals
1. Melt the butter in the casserole dish on HIGH power for 30
secs, or until melted.
2. Stir In the garlic and onion and cook covered on HIGH pov;er
for 3 mins.
3. Stir in the flour, curry powder, lemon rind and Juice and fish
stock. Cover and cook on HIGH power for 3 mins, stirring
halfway through the cooking time.
4. Stir in the remaining ingredients except the coconut, cover
and cook on HIGH power for 4-5 mins, or until fish flakes,
stirrjng occasionally.
5. Break up the coconut with a fork, then stir into the curry.
Leave to stand for 5 mins, before serving v./ith boiled rice.
Ingredients
10Og (4oz) broccoli
lOOg (4oz) cauliflower
1 medium red pepper, diced
200g (7oz) can salmon, drained
25g (loz) butler
30ml (2tbsp) plain flour
300ml O^pt) milk
50g (2oz) grated tasty cheese
150ml ('/'pt) cream (optional)
salt and pepper to taste
15g O^oz) butter
75g (3oz) fresh white breadcrumbs
15ml (Itbsp) chopped fresh parsley
pinch paprika
Salmon and Vegetable Mornay
Serves: 2
Dish: 20cm (8") casserole dish
Calories Total; 1708 Kcals
Serving: 854 kcals
1. Break broccoli and cauliflower into florets, add red pepper
and 2tbsp water. Cover and cook on HIGH power for 4 mins,
or until soft. Drain.
2. Flake salmon and mix with vegetables.
3. Melt butter in jug on HIGH power for approx. 20-30 secs.
Stir In flour then milk. Cook on HIGH power for 2-3 mins, or
until mixture boils and thickens; stir halfway. Stir in cheese,
cream and seasoning. Pour cheese sauce over vegetables
and salmon.
4. Melt extra butter in a small bov/l on HIGH power for approx.
15-20 secs. Stir in breadcrumbs, parsley and paprika.
Sprinkle over vegetable mixture.
5. Cook on MEDIUM power for 7-8 mins, or until piping hot.
27
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