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Deep Sea Dip Serves 6 - 8

  • Ingredients:

  • 225g (8oz) haddock fillets, defrosted, skinned
  • 1 red apple, finely chopped
  • 1 15ml spoon (1 tbsp) lemon juice
  • 145g (5oz) low fat soft cheese
  • 150ml (5 fl oz) natural yoghurt
  • 1 15ml spoon (1 tbsp) chopped chives
  • 1 15ml spoon (1 tbsp) chopped parsley
  • few drops Tabasco
  • salt and freshly milled black pepper

Note: Choose any white fish fillets such as ling, pollock or whiting. Add finely chopped spring onion tops if chives are unavailable. Frozen fish can also be used.

Method

  1. Microwave Power: 800 Watt
  2. Place cubed fish in a shallow microwave proof dish, sprinkle with 1-2 x 15ml spoon (1-2 tablespoons) water. 
  3. Cook on HIGH for 2 minutes.  Stand for 1 minute.  Drain and discard cooking liquor, leave to cool.
  4. Meanwhile, sprinkle apple with lemon juice and mix together with cheese, yoghurt, herbs and Tabasco.
  5. Flake the fish and stir carefully into the prepared mixture, season with salt and pepper.
  6. Serve with savoury biscuits, slices of pitta bread or sticks of crunchy vegetables.

NUTRITIONAL VALUES PER PORTION (APPROX) 95 Kilocalories;
10g Protein; 4g Fat; 5 Carbohydrate; 1g Fibre

Recipe kindly donated by The Seafish Industry

 

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