Fish and Sweet Corn Casserole Recipes

Ingredients :

25 g

2

1

350 g

350 g

1

700 g

15 ml

50 g

25 g

25 g

margarine

large onions, sliced

clove garlic, crushed

canned tomatoes

canned sweet corn, drained

green pepper, trimmed and sliced

white fish fillet (eg. cod, whiting, haddock), skinned

made mustard

whole meal bread crumbs

Bran Flakes

Cheddar cheese, grated

salt and ground black pepper

1. Heat the oven to 190^oC (375^oF), Gas 5.

2. Melt the margarine in an ovenproof casserole and fry the onions over moderate heat for about 3 minutes, until soft but not brown.

3. Add the garlic, tomatoes, sweet corn, green pepper and mustard.

4. Stir and bring to the boil.

5. Cut the fish into 5 cm pieces.

6. Add to the casserole, season with salt and pepper, cover and cook in the oven for 20-25 minutes, until the sauce has thickened and the fish is firm.

7. Mix together and bread crumbs, Bran Flakes and cheese and sprinkle on the casserole.

8. Return to the oven for 10 minutes, or until the topping is crisp and golden brown.

Serving Suggestions :

Small potatoes boiled in their jackets and a crisp, green salad of sliced raw leeks or onions, watercress or crisp lettuce and chopped celery leaves.

Serves 4

Per Serving : 410 calories, 10 g fat, 11 g fiber.

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