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Flavour of the MonthA number of health benefits have been associated with eating fish on a regular basis. Not only is fish an excellent protein food, certain types of fish are a good source of omega-3 fatty acids. Omega-3 fatty acids are thought to be beneficial for a whole range of reasons, including the prevention of heart disease and certain types of cancers. This microwave recipe shows an easy way to include a fish dish each week. The Lemon Fish is served with a Dill Sauce that is very low fat! Enjoy! Lemon Fish with Mushrooms
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| 300g firm white fish, eg. nile perch 1 tablespoon lemon juice freshly ground black pepper 5 mushrooms, halved 2 shallots, chopped
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Dill Sauce 1/2 tablespoon cornflour 150ml skim milk 1 teaspoon lemon juice 2 teaspoons dry white wine 1 teaspoon Dijon Mustard 1 tablespoon chopped fresh dill Freshly ground black pepper |
Method
Prepare Dill Sauce
Gradually blend the cornflour with the milk.
Heat in a jug on HIGH for around 2 minutes until thick, stirring occasionally to
prevent lumps from forming.
Add the lemon juice, wine, mustard, fennel and pepper. Allow to sit while
preparing the fish fillets.
Fish Fillets
Cut large fillets in half (ensuring pieces are equal in size).
lace the fish in a shallow dish. Tuck in any thin areas to make them as even as
possible.
Sprinkle fillets with lemon juice and freshly ground pepper.
Add the mushrooms and shallots.
Cover and cook on HIGH for about 4 minutes*.
Let stand for 2 minutes. Meanwhile, finish preparing the Dill Sauce by
reheating on HIGH for 30 seconds.
* tested on 500W Microwave Oven