| CATEGORY |
CUISINE |
TAG |
YIELD |
| Seafood, Dairy, Grains |
|
2bl |
1 |
servings |
INGREDIENTS
| 1 |
|
1 kilogram thick fish fillets; (ling, perch, |
|
|
; gemfish) |
| 2 |
c |
Water |
| 1 |
tb |
White vinegar |
| 1 |
tb |
Margarine or butter |
| 2 |
tb |
Plain flour |
| 1 |
c |
Cottage cheese |
| 1/2 |
c |
Skimmed milk |
|
|
Juice 1/2 lemon |
| 1/2 |
ts |
Grated lemon rind |
|
|
Tiny pinch cayenne |
| 1 |
c |
Soft white or wholegrain breadcrumbs |
|
|
; tossed in 2 or 3 teaspoons light oil |
| 1 |
tb |
Grated parmesan cheese |
INSTRUCTIONS
Put fish fillets into a lightly greased frypan then add water and
vinegar. Cover with a lid or greased paper and poach gently for about
5 or 6 minutes or until just cooked. Remove fish to a plate then boil
the cooking liquid until reduced to 1/2 cup. Melt the margarine or
butter in a saucepan, add flour to make a roux and stir over a low
heat for a minute. Then add cottage cheese and cook over a low heat
for a further minute or so, smoothing out the sauce with a wooden
spoon. Add the 1/2 cup of reduced cooking liquor from the fish and
the milk. Stir until the sauce boils and thickens, then beat well
with a wooden spoon. Add the lemon rind and lemon juice, then season
with a pinch each of cayenne and salt. Thin the sauce slightly with
extra 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 hot oven (200 deg C) until the crumbs are
crisp and a lovely golden colour. Serve with boiled or steamed
vegetables. Ser ves 4.
Converted by MC_Buster.
Per serving: 1048 Calories (kcal); 13g Total Fat; (11% calories from
fat); 211g Protein; 9g Carbohydrate; 453mg Cholesterol; 1565mg Sodium
Food Exchanges: 0 Grain(Starch); 28 1/2 Lean Meat; 0 Vegetable; 0
Fruit; 0 Fat; 0 Other Carbohydrates
Converted by MM_Buster v2.0n.
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