Fish
ARRANGING
Thin fillets of fish i.e. plaice,
should be rolled up prior to
cooking to avoid overcooking
on the thinner outside edge
and tail.
Fish steaks should be
arranged in a circle, thicker
part to the outside. Cover with
cling film or lid.
LIQUID
Fresh fish should always be
sprinkled with 30ml (2tbsp) of
water, lemon juice or white
wine.
When cooking Frozen fish,
add liquid as above for even
cooking.
Do not sprinkle salt onto fish
before cooking as this may
make the fish dry.
NOISE
During cooking, popping
sounds may be heard. This is
due to moisture trapped
between the flesh, particularly
with oily fish such as salmon
and mackerel. This can be
minimised when cooking the
fish if the skin and flesh is
pierced several times with a
cocktail stick.
Ingredients
25 g (1 oz) butter
1 clove garlic, crushed
1 small onion, finely chopped
15 ml (1tbsp) plain flour
15 ml (1tbsp) curry powder
grated rind and juice of
1
/
2
lemon
300 ml (
1
/
2
pt) hot fish stock
25 g (1oz) sultanas
10 ml (2tsp) tomato puree
30 ml (2tbsp) sweet chutney
450 g (1lb) haddock, skinned and
chopped
salt and pepper
75 g (3oz) creamed coconut
Fish Curry Serves 2
Dish: casserole dish (1.5 litre (3pt))
1. Melt the butter in the casserole dish on HIGH
power for 30-40 secs. or until melted.
2. Stir in the garlic and onion and cook covered on
HIGH power for 3 mins.
3. Stir in the flour, curry powder, lemon rind and juice
and fish stock. Cover and cook on HIGH power for
3 mins. stirring halfway through the cooking time.
4. Stir in the remaining ingredients except the
coconut, cover and cook on HIGH power for 4-5
mins. or until fish flakes, stirring occasionally.
5. Break up the coconut with a fork, then stir into the
curry.
Ingredients
450 g (1 lb) smoked haddock
30 ml (2tbsp) lemon juice
15 ml (1tbsp) oil
1 large onion, sliced
600 g (1
1
/
4
lb) cooked jacket potatoes,
sliced
40 g (1
1
/
2
oz) butter
40 g (1
1
/
2
oz) flour
3 ml (
1
/
2
tsp) mustard
600 ml (1pt) milk
salt and pepper
100 g (4oz) Red Leicester cheese
75 g (3oz) wholemeal breadcrumbs
Family Fish Pie Serves 4
Dish: large casserole
1. Arrange fish in a shallow dish. Add lemon juice,
cover and cook on HIGH power for 3-4 mins. or
until it flakes easily.
2. Place onion and oil in a bowl. Cover and cook on
HIGH power for 3 mins. or until the onion is soft.
3. Melt the butter on HIGH power for 30-40 secs. Stir
in the flour and mustard and cook for a further 20
secs. Add milk and seasoning, gradually stirring to
a smooth paste. Cook on HIGH power for 5-6
mins. or until the sauce is thick and bubbling. Stir
twice during cooking. Add 75 g (3oz) of grated
cheese to the sauce and stir well.
4. Flake the fish and arrange in the serving dish. Add
onions and place the sliced potatoes on top.
5. Pour over the cheese sauce. Sprinkle with
breadcrumbs and remaining cheese.
6. Cook on LOW power for 8-10 mins. or until the
mixture has been completely reheated.
