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92
Fish
ingredients
SERVES 4
500
g
(1 lb 1 oz) frozen mixed
seafood
250 ml (½ pt) milk
3 shallots
1 carrot
150
g
(5 oz) mushrooms
30
g
(1 oz) butter
3 tbsp (45 ml) fl our
1 tbsp (15 ml) fruity white wine
1 tbsp (15 ml) chopped dill
salt and pepper
30
g
(1 oz) grated emmental
Dish: 1 Pyrex
®
bowl +
1 small shallow Pyrex
®
dish
(24 cm (10”) diameter)
Oven Accessory: Wire shelf
in lower shelf position
Seafood bake
Defrost the seafood for 6 mins on MEDIUM MICROWAVE, stirring several
times. Drain and keep the liquid, adding 250 ml milk to it. Chop the
shallots, the carrot and the mushrooms and cook this mixture in a bowl,
covered, with 30 g of butter for 4 mins on HIGH MICROWAVE. Add 3 tbsp of
fl our, stir and cook again for 1 min on HIGH MICROWAVE then add the milk
and juice from the seafood. Cook this sauce for 5-6 mins on HIGH
MICROWAVE, stirring halfway (if the sauce isn’t thick enough, you can add
some sauce thickener mixed with white wine). Add 1 tbsp wine and the dill,
check the seasoning once you’ve added the seafood. Pour into the baking
dish. Sprinkle with grated cheese, place on wire shelf and cook 6 mins. On
the middle shelf on GRILL 1 + MEDIUM MICROWAVE then 6-8 mins on
GRILL 1.
ingredients
SERVES 4
1 onion, fi nely chopped
1 garlic clove, crushed
25
g
(1 oz) butter
225
g
(8 oz) brown cap
mushrooms, quartered
225
g
(8 oz) Arborio (risotto) rice
juice and rind of 1 lemon
3 ml (½ tsp) saffron strands,
crushed
300 ml (½ pt) hot vegetable
stock
300 ml (½ pt) white wine
100
g
(4 oz) frozen peas
300
g
(11 oz) cooked pealed prawns
30 ml (2 tbsp) fi nely chopped
chives
Dish: large Pyrex
®
bowl
Oven accessory: wire shelf in
lower shelf position
Prawn risotto
Put the onion, garlic, butter and mushrooms in a large bowl. Place on base
of the oven and cook on HIGH MICROWAVE for 5 mins. Add rice, juice and
rind of the lemon, saffron, stock and wine to the mushroom mixture. Cover
and cook on HIGH MICROWAVE for 8 mins. Stir risotto. Add peas, re-cover
and cook on HIGH MICROWAVE for 4 mins. Add the prawns and chives
and cook on MEDIUM MICROWAVE for 3-4 mins. Leave to stand for
2-3 mins and serve.
ingredients
SERVES 2
60 ml (4 tbsp) natural low fat
yoghurt
30 ml (2 tbsp) sun-dried tomato
pesto
30 ml (2 tbsp) chopped fresh
parsley or dill
2 x 175
g
(2 x 6 oz) cod or
haddock fi llets, skinned
Dish: small shallow
Pyrex
®
dish
Oven accessory: wire shelf in
lower shelf position
Sun dried tomato fi sh bake
In a Pyrex
®
dish mix the yoghurt, pesto and 1 tbsp of parsley or dill and
season well. Place fi sh fi llets in a Pyrex
®
dish and pour over the yoghurt
sauce. Place on wire shelf on middle shelf position and cook on GRILL 1 +
MEDIUM MICROWAVE for 6-8 mins. Sprinkle the remaining parsley or dill
over the dish and serve with salad and crusty bread.
F0003BH21BP_04_130820.indd 92F0003BH21BP_04_130820.indd 92 2013-8-20 9:21:532013-8-20 9:21:53
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