| CATEGORY |
CUISINE |
TAG |
YIELD |
|
|
Sainsbury9 |
4 |
Servings |
INGREDIENTS
| 4 |
|
Plaice or lemon sole |
|
|
fillets skinned about |
|
|
175g |
|
|
6 oz each |
| 1 |
T |
Polyunsaturated oil |
| 1 |
|
Onion, chopped finely |
| 2 |
t |
Plain flour |
| 1 |
T |
Paprika |
| 150 |
|
Water, 1/4 pint |
|
|
Pepper |
| 3 |
T |
Low-fat natural yogurt, to |
|
|
serve |
INSTRUCTIONS
Preheat the oven to Gas Mark 4/180 øC/350 øF. Roll up the fish
fillets, starting with the tail end, and secure with cocktail sticks,
if necessary. Heat the oil in a non-stick frying-pan, add the onions
and fry for 5-10 minutes or until golden and translucent. Add the
flour and paprika, season with pepper and cook for 2 minutes.
Gradually add the water and bring to the boil, stirring constantly.
Then, either place the fillets in a greased ovenproof dish and pour
the sauce over them, or pour the sauce into the dish and lay the
fillets on the top. Cover and bake in the oven for 20-25 minutes or
until the fish is cooked. Remove the cocktail sticks, if used, and
serve the fish with the yogurt. Converted by MC_Buster. Converted by
MM_Buster v2.0l.
A Message from our Provider:
“You think life is full of surprises? Wait till you die!”