Smoked Haddock and Chives au Gratin
Ingredients
- 12 oz smoked haddock skinned
- 1/4 pint white wine
- 1 bay leaf
- 4 oz mushrooms sliced
- 1 oz low fat spread
- 1 oz wholemeal flour
- 1/4 pint skimmed milk
- Small bunch fresh chives chopped
- 2 oz low fat Cheddar cheese grated
- 1 tbsp chopped fresh parsley
- 4 tbsps wholemeal breadcrumbs
Instructions
- Place the haddock in a shallow dish with the wine, bay leaf and mushrooms.
- Cover and cook on HIGH for 3 minutes, or until the fish is cooked. Set aside.
- Put the low fat spread in a small bowl and cook on HIGH for 30 seconds. Stir in the flour and cook on HIGH for 30 seconds.
- Add the cooking liquor from the fish together with the milk and mix well. Cook on HIGH for 2-4 minutes, whisking every minute until thickened.
- Add the mushrooms, chives and fish, flaking the fish slightly as you do so, and mix well.
- Divide between four individual gratin dishes. Sprinkle over the cheese, parsley and breadcrumbs and cook on HIGH for 1 - 2 minutes or brown under the grill.
Calories: 276 kcal
Carbohydrates: 17 g
Protein: 29 g
Fat: 9g
Saturated Fat: 3 g
Cholesterol: 73 mg
Sodium: 806 mg
Potassium: 556 mg
Fiber: 2 g
Sugar: 3 g
Vitamin A: 245 IU
Vitamin C: 4 mg
Calcium: 144 mg
Iron: 3 mg