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15 ml
1
2
2
100 g
225 g
15 ml
700 g
Topping :
4 |
vegetable oil
large onion, thinly sliced
medium sized carrots, diced
stalks celery, thinly sliced
button mushrooms, sliced
tomatoes, peeled and sliced
lemon juice
white fish fillet (eg. cod, whiting,
haddock), skinned
slices whole meal bread lightly spread
with margarine or low fat spread |
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Method :
Heat the oven to 200oC
(400oF), Gas 6. Heat the oil in an ovenproof
casserole and fry the onion over moderate heat for about 3 minutes. Add the carrots and celery, stir
and cook for 2 minutes. Add the mushrooms and tomatoes,
season with salt and pepper and stir in the lemon juice. Cut the fish into large chunks and
carefully stir into the casserole. Cut the bread into triangles and
arrange over the casserole 'buttered' side up. Bake for 15-20 minutes, until the
topping is crisp. Serving Suggestions :
A green vegetable such as broccoli or
spinach.
Serves 4
Per Serving :
330 calories, 12 g fat, 7 g fiber.
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