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Ingredients
25 g (1 oz) butter
2 onions, peeled and quartered
1 clove of garlic, crushed
2 courgettes, sliced
1 yellow pepper, sliced
3 ml (
1
⁄2 tsp) cumin
3 ml (
1
⁄2 tsp) paprika
15 ml (1 tbsp) tomato puree
400 g (14 oz) can tomatoes
8 plaice fillets
15 ml (1 tbsp) lemon juice
Plaice Provencal Serves 4
Dish: large shallow rectangular dish
1. Place the butter, onions and garlic in a large bowl. Cover and cook on HIGH power for
2 mins. or until softened.
2. Add the courgettes and yellow pepper. Cover and cook on HIGH power for 2 mins. or until
softened. Add the spices, puree and tomatoes. Cover and cook on HIGH power for 4 mins.
or until piping hot. Pour into serving dish.
3. Roll each fillet and arrange on top of the sauce. Sprinkle with lemon juice. Cook covered on
HIGH power for 7-8 mins. or until the fish is cooked. Garnish with parsley and serve with
French bread.
Ingredients
1 red pepper, cut into chunks
350 g (12 oz) cod or huss, cubed
8 button mushrooms
1 small sweetcorn, cooked and cut into slices
Marinade:
1
⁄2 small onion, grated
60 ml (4 tbsp) olive oil
60 ml (4 tbsp) lemon juice
2 cloves of garlic, crushed
30 ml (2 tbsp) parsley, chopped
Fish Kebabs Serves 4
Dish: shallow dish + wooden skewers
1. Place pieces of red pepper in a bowl with 30 ml (2 tbsp) of water. Cover and cook on HIGH
power for 1-2 mins, or until slightly softened.
2. Prepare 4 kebabs by threading fish and vegetables alternately. Place in a shallow dish.
3. Mix together the marinade ingredients. Pour over the kebabs, cover and leave to marinate
in the fridge for at least 2 hours.
4. Place the kebabs in a shallow dish. Cover and cook on HIGH power for 6-7 mins. or until
cooked. Rearrange the kebabs halfway through cooking. Fish should be white and flake
easily when cooked. Serve on a bed of wild rice.
Ingredients
15 ml (1 tbsp) oil
1 onion, finely chopped
175 g (6 oz) okra, topped and tailed
1 green pepper, deseeded and sliced
30 ml (2 tbsp) Balti curry paste
400 g (14 oz) can chopped tomatoes
75 ml (5 tbsp) water
350 g (12 oz) cod fillet, cubed
12 large king prawns, cooked
Fish Balti Serves 4
Dish: 3 litre (6 pt) casserole dish
1. Place the oil and onion in a large bowl. Cover and cook on HIGH power for 3 mins. or until
the onion is softened.
2. Add the okra and pepper and cook on HIGH power for 3 mins. or until softened.
3. Stir in the curry paste, tomatoes and the water. Cover and cook on HIGH power for 5 mins.
or until boiling.
4. Add the cod and cook on HIGH power for 3 mins. Stir in the prawns and cook on HIGH
power for a further 2 mins. or until the fish is cooked.
FISH
