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40 g
4 x 175 g
1
100 g
1
4
2
2.5 ml
50 g
45 ml |
margarine, melted
white fish fillets, skinned
medium sized onion, chopped
mushrooms, sliced
green pepper, trimmed and sliced
tomatoes, peeled and sliced
small courgettes, sliced
dried oregano
Cheddar cheese, grated
Bran Flakes
salt and ground black pepper |
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Method :
Brush a little margarine over both
sides of the fish, season with salt and pepper and roll up, skinned
sides out. Grill under moderate heat for about
5 minutes, turning to cook them evenly. Heat the oven to 200C
(400F), Gas 6. Grease a shallow baking dish. Fry the onion in the remaining
margarine over moderate heat for about 3 minutes, then add the
mushrooms, tomatoes, courgettes and oregano, and season well with
salt and pepper. Cook for 5 minutes. Turn into the dish and arrange the
fish to top. Mix together the cheese and Bran
Flakes, sprinkle over the dish, taking care to cover the fish
completely. Bake for 15-20 minutes, until the
top is golden brown.
Serving Suggestions - With a one pot meal like this, a basket
of hot, crusty whole meal bread rolls will probably be enough.
Serves 4
Per Serving :
290 calories, 16 g fat, 6 g fiber.
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