Low Fat Mariner's Mix recipe
information
350 Calories per serving
ingredients
3/4 oz (25 g) wholemeal or plain flour
2 teaspoons margarine
1 tablespoon grated Parmesan cheese
4 oz (120 g) skinned haddock fillet
1/2 small onion, finely chopped
4 fl oz (120 ml) mixed vegetable juice
1 1/2 teaspoons cornflour
3 oz (90 g) young spinach leaves
2 teaspoons margarine
1 tablespoon grated Parmesan cheese
4 oz (120 g) skinned haddock fillet
1/2 small onion, finely chopped
4 fl oz (120 ml) mixed vegetable juice
1 1/2 teaspoons cornflour
3 oz (90 g) young spinach leaves
method
1. Place the flour in a small basin. Rub the margarine which, if possible, has been stored in the freezer, into the flour until the mixture resembles fresh breadcrumbs. Stir in the Parmesan cheese and put to one side while preparing the remaining ingredients.
2. Lay the haddock fillet in a small saucepan. Add the onion and vegetable juice; cover and simmer over a moderate heat for 8 - 10 minutes until the haddock is cooked.
3. Transfer the haddock to a plate and break the fish into large flakes.
4. Blend the cornflour to a paste with a little of the vegetable juice and pour back into the saucepan.
5. Wash the spinach, roughly chop and place it in a small saucepan; cover and cook over a low heat for 3 - 4 minutes. Drain well.
6. Bring the vegetable juice and onion to the boil, stirring all the time. Boil for 1 minute, then stir in the haddock.
7. Spread the spinach on the base of a warm, deep flameproof dish, about 4 inches (10 cm) in diameter. Spoon the haddock and vegetable juice mixture over the spinach and top with the Parmesan mixture.
8. Cook under a moderate grill for about 4 minutes until golden brown.
2. Lay the haddock fillet in a small saucepan. Add the onion and vegetable juice; cover and simmer over a moderate heat for 8 - 10 minutes until the haddock is cooked.
3. Transfer the haddock to a plate and break the fish into large flakes.
4. Blend the cornflour to a paste with a little of the vegetable juice and pour back into the saucepan.
5. Wash the spinach, roughly chop and place it in a small saucepan; cover and cook over a low heat for 3 - 4 minutes. Drain well.
6. Bring the vegetable juice and onion to the boil, stirring all the time. Boil for 1 minute, then stir in the haddock.
7. Spread the spinach on the base of a warm, deep flameproof dish, about 4 inches (10 cm) in diameter. Spoon the haddock and vegetable juice mixture over the spinach and top with the Parmesan mixture.
8. Cook under a moderate grill for about 4 minutes until golden brown.
serving amount
serves 1
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