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Ингредиенты
- 1 x 1 kilogram thick fish fillets, (ling, perch, gemfish)
- 2 c. Water
- 1 Tbsp. White vinegar
- 1 Tbsp. Margarine or possibly butter
- 2 Tbsp. Plain flour
- 1 c. Cottage cheese
- 1/2 c. Skimmed lowfat milk Juice 1/2 lemon
- 1/2 tsp Grated lemon rind Tiny healthy pinch cayenne
- 1 c. Soft white or possibly wholegrain breadcrumbs tossed in 2 or possibly 3 tsp. light oil
- 1 Tbsp. Grated parmesan cheese
Инструкции
- Put fish fillets into a lightly greased frypan then add in water and vinegar. Cover with a lid or possibly greased paper and poach gently for about 5 or possibly 6 min or possibly till just cooked. Remove fish to a plate then boil the cooking liquid till reduced to 1/2 c.. Heat the margarine or possibly butter in a saucepan, add in flour to make a roux and stir over a low heat for a minute. Then add in cottage cheese and cook over a low heat for a further minute or possibly so, smoothing out the sauce with a wooden spoon. Add in the 1/2 c. of reduced cooking liquor from the fish and the lowfat milk. Stir till the sauce boils and thickens, then beat well with a wooden spoon. Add in the lemon rind and lemon juice, then season with a healthy pinch each of cayenne and salt. Thin the sauce slightly with extra lowfat milk if necessary. Place the fish in a shallow ovenproof dish, pour over the sauce then sprinkle with the breadcrumbs and the parmesan cheese. Bake in a warm oven (200 deg C) till the crumbs are crisp and a lovely golden brown colour. Serve with boiled or possibly steamed vegetables. Ser ves 4.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 847g | |
| Calories 485 | |
| Calories from Fat 217 | 45% |
| Total Fat 24.68g | 31% |
| Saturated Fat 7.74g | 31% |
| Trans Fat 2.09g | |
| Cholesterol 51mg | 17% |
| Sodium 1366mg | 57% |
| Potassium 351mg | 10% |
| Total Carbs 23.76g | 6% |
| Dietary Fiber 0.5g | 2% |
| Sugars 9.94g | 7% |
| Protein 40.29g | 64% |
