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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.
I
ngredients
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.
I
ngredients
450 g (1 lb) smoked haddock
30 ml (2tbsp) lemon juice
15 ml (1tbsp) oil
1 large onion, sliced
600 g (1lb 5oz) cooked jacket potatoes,
sliced, see pages 22 + 28
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 10-15 mins. or until the
mixture has been completely reheated.
31
Vegetables
I
ngredients
40 g (1
1
/
2
oz) dried Cep mushrooms
50 g (2oz) butter
1 clove garlic, finely chopped
1 small onion, finely chopped
freshly ground black pepper
250 g (8oz) Arborio rice
300 ml (
1
/
2
pt) hot vegetable stock
12 basil leaves, torn
Wild Mushroom and Basil Risotto Serves 4
Dish: 3 litre (6pt) casserole dish
1. Soak mushrooms in 300 ml (
1
/
2
pt)
warm water.
2. Place the butter, garlic and onion in a large bowl,
cover with cling film and cook on HIGH power for
3-4 mins. or until softened. Season with freshly
ground black pepper.
3. Stir the rice into the butter mixture and add the hot
stock and soaking liquid from the mushrooms.
Cover and cook for a further 4 mins on HIGH
power.
4. Stir the mushrooms into the rice mixture. Cover
and cook for a further 4 mins. on HIGH power.
5. Stir and add the basil. Continue to cook for the final
10 mins. and then stir with a fork.
I
ngredients
1 cauliflower, trimmed and cut into florets
90 ml (6tbsp) water
25 g (1oz) butter
25 g (1oz) flour
3 ml (
1
/
2
tsp) French mustard
300 ml (
1
/
2
pt) milk
seasoning to taste
Topping:
75 g (3oz) grated red cheese
15 ml (1tbsp) brown breadcrumbs
Cauliflower Cheese Serves 2
Dish: large bowl + shallow casserole
1. Place cauliflower upside down in a bowl. Add water.
Cover and cook on HIGH power for 7 mins. or until
tender. Drain.
2. Melt butter on HIGH power for 30-40 secs. Stir in
flour and mustard. Cook for a further 20-30 secs.
Add milk gradually. Stir well and season. Cook on
HIGH power for 2-3 mins. or until sauce is thick and
bubbling. Stir once halfway during cooking.
3. Stir in 50 g (2oz) grated cheese. Pour the sauce
over the cauliflower. Top with remaining cheese and
breadcrumbs.
4. Cook on HIGH power for 1-2 mins. or until cheese
melts.
I
ngredients
1 medium aubergine, diced
salt, 15 ml (1tbsp) oil
1 clove of garlic, chopped
pinch cayenne pepper
5 ml (1tsp) ground coriander
3 ml (
1
/
2
tsp) ground cumin
3 ml (
1
/
2
tsp) turmeric
2.5 cm (1”) root ginger, peeled & sliced
1
/
2
small cauliflower, divided into florets
1 medium potato, diced
50 g (2oz) green beans, sliced
1
/
2
fresh chilli, deseeded and sliced
150 ml (
1
/
4
pt) vegetable stock
200 g (7oz) can chopped tomatoes
50 g (2oz) cashew nuts
Vegetable Curry Serves 2
Dish: 3 litre (6pt) casserole
1. Sprinkle the aubergine liberally with salt in a
colander. Stand for 30 mins. to remove bitter
juices. Rinse well under cold water and drain.
2. Combine oil, garlic and spices in the casserole,
cover and cook on HIGH power for 2 mins.
3. Add all other ingredients to casserole, except
cashews. Cover and cook on HIGH power for 4
mins. then LOW power for 25-30 mins. or until
vegetables are soft. Stir occasionally.
4. Sprinkle with cashews and serve with boiled rice.
N.B. This recipe is best cooked in advance, chilled
and then reheated to allow the flavours to
develop.
32
1
2
⁄
4 mins. on HIGH power. Leave to stand for approx.
1
2
⁄
1
2
⁄
1
2
⁄
Vegetables
29
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