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60
60
ingredients
SERVES 4
1 small sweetcorn, cut into slices
1 red pepper, cut into chunks
350 g (12 oz) cod or huss, cubed
8 button mushrooms
Marinade:
½ 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
Dish: shallow dish + wooden
skewers
Cook sweetcorn on 1000 W for 5 minutes. Place pieces of red pepper
in a bowl with 30 ml (2 tbsp) of water. Cover, place on glass turntable
and cook on 1000 W for 1-2 minutes, or until slightly softened. Prepare
4 kebabs by threading sh and vegetables alternately. Place in a
shallow dish. Mix together the marinade ingredients. Pour over the
kebabs, cover and leave to marinate in the fridge for at least 2 hours.
Place dish on glass turntable and cook on 1000 W for 8 minutes or until
cooked. Rearrange the kebabs halfway through cooking. Fish should
be white and ake easily when cooked. Serve on a bed of wild rice.
ingredients
SERVES 4
15 ml (1 tbsp) oil
1 onion, nely 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 llet, cubed
12 large king prawns, cooked
Dish: 3 litre (6 pt) casserole dish
Place the oil and onion in a dish. Place on glass turntable and cook
on 1000 W for 3 minutes or until the onion is softened. Add the okra
and pepper and cook on 1000 W for 3 minutes or until softened. Stir in
the curry paste, tomatoes and the water. Cover and cook on 1000 W
for 5 minutes. or until boiling. Add the cod and cook on 1000 W for
3-5 minutes. Stir in the prawns and cook on 1000 W for a further
2-4 minutes or until the sh is cooked.
Fish Kebabs
Fish Balti
Fish
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