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– 73 –
Fish and Shell¿ sh
C
OCONUT
F
ISH
C
URRY
Serves: 4 to 5
Ingredients:
1 onion
1 red pepper
200 ml coconut milk
1 tomato
1 tablespoon curry paste
juice of ½ lemon
600
g
coley or pollock, cut into cubes
salt and pepper
Method:
1. Sweat the chopped onion with the cubed pepper
in the dish, covered, for 4 to 5 minutes on 1000 W.
2. Add the coconut milk, the peeled and chopped
tomato, the curry paste and lemon juice; Cook on
1000 W for 3 minutes.
3. Add ¿ sh. Cover and cook on 1000 W for 6 to 7
minutes, stirring halfway through cooking time.
Season to taste before serving.
Note:
If you use 4 frozen ¿ sh ¿ llets, cook approx. 13
minutes on 1000 W, turning halfway through cooking
time.
S
MOKED
F
ISH
Serves: 2 to 4
Ingredients:
2 medium sized smoked ¿ sh ¿ llets
(approx. 500
g
)
1 tablespoon butter, melted
freshly ground black pepper
Method:
1. Place all ingredients in a 3-litre casserole dish.
Cover and cook on 600 W for 5 to 6 minutes or
until cooked. Stir at half time.
T
HAI
S
TEAMED
T
ROUT
Serves: 2
Ingredients:
2 trout ¿ llets, approx 140
g
each
2 cloves of garlic, ¿ nely chopped
1 to 2 small red chilli, ¿ nely chopped
1 lime, zest and juice
4 spring onions, ¿ nely chopped
30 ml light soy sauce
Method:
1. Place ¿ sh ¿ llets into a shallow dish, sprinkle the
remaining ingredients on the top of the ¿ sh.
2. Cover, place on base of the oven and cook
on 600 W for 4 to 5 minutes, or until the ¿ sh is
cooked through. Serve with rice.
C
OD
E
N
P
APILLOTE WITH
B
ULGHUR AND
H
ERB
P
ILAF
S
e
rves 4
Ingredients:
280
g
mixed Asian greens,
such as pak choy, and Chinese
cabbage, chopped
4 cod ¿ llets
½ orange, zest and juiced
3 tablespoon basil, shredded
2 garlic, ¿ nely chopped
120 ml dry white wine
1 tablespoon olive oil
½ fennel, thinly sliced
1 carrot, cut into thin strips
Pilaf
200
g
bulghur wheat
1 tablespoon olive oil
½ lemon, juiced
1 garlic, crushed
2 tablespoon basil, shredded
2 tablespoon coriander, chopped
3 spring onions, sliced
Salt and pepper
Ingredients
1. Cut out four 30 cm square or baking parchment.
Arrange ¼ of the chopped Asian greens in the
middle of each paper square. Top with ¿ sh, and
sprinkle over the orange zest, juice, basil, garlic,
wine, oil, carrot, and season. Fold over the paper
to form a parcel, leaving a little air inside so the
ingredients can steam, and twist the edges to
seal.
2. Place parcels on trivet, and place trivet on glass
shelf in middle shelf position. Fill water tank.
Cook on Steam 1 for 30 to 40 minutes. The
oven can only be set to cook for a maximum
30 minutes at a time. The water tank will need
re¿ lling every 30 minutes during the cooking time.
Reset time and ¿ ll water tank every 30 minutes.
Open one of the parcels to check that the ¿ sh is
cooked, it should À ake easily.
3. Combine the bulghur wheat with 800 ml boiling
water in a shallow dish. Place on glass shelf in
middle shelf position, Check the water level of the
water tank, and cook 300 W + Steam for 8 to
12 minutes. or until the bulghur is just tender.
Drain the bulghur if necessary.
4. Fork through the cooked bulghur and mix in the
olive oil, lemon juice, garlic, basil, coriander and
spring onions. Season with salt and pepper to
taste.
F0003BH70QP_CB.indd 73F0003BH70QP_CB.indd 73 2014/7/9 13:33:522014/7/9 13:33:52
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