| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Grains, Dairy | Super1 | 4 | servings | |
INGREDIENTS
| 4 | Baby yellow squash OR; sliced | |
| 2 | Zucchini; sliced | |
| 1 | sm | Head broccoli; broken into florets |
| 2 | tb | Olive oil |
| 500 | g | Firm white fish fillets; cut Into large |
| Piece | ||
| 1 | Onion; sliced | |
| 1/2 | Red capsicum; seed & cut Into | |
| Strips | ||
| 60 | g | Butter |
| 1/2 | c | Dry white wine |
| 1/2 | c | Sour cream |
| Freshly ground black pepper |
INSTRUCTIONS
1. Boil, steam or microwave squash and broccoli separately until just tender. Drain and refresh under cold running water. 2. Heat oil in a large frying pan and cook fish over a medium heat for 1 minute each side. Remove fish from pan and set aside. Add onion and capsicum to pan and cook for 2 minutes. Remove onion mixture from pan and set aside. 3. Add butter, wine, sour cream and black pepper to taste to pan. Bring to the boil and cook, stirring, for 4 to 5 minutes or until mixture is reduced by one third. Strain sauce and return to a clean pan. 4. Stir squash, broccoli, fish and onion mixture into sauce. Cook, stirring gently, for 3 to 4 minutes or until fish is cooked. Serve with rice. Recipe by: Super Food Ideas (Aussie Magazine) Converted by MM_Buster v2.0l.
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