| 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)
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