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White Fish Waffles Serves 4

  • Ingredients:

  • 455g (1lb) cod loins, defrosted
  • 30g (1oz) butter or margarine
  • salt and freshly milled black pepper
  • 85g (3 oz) frozen sweetcorn
  • 115g (4oz) frozen broccoli florets
  • 6 15ml spoons (6 tbsp) single cream or milk
  • 1 egg, beaten
  • 4 potato waffles, quartered
  • tomatoes, to garnish

Method

  1. Preheat the oven to 200°C / 400°F, Gas Mark 6
  2. Place the fish portions into a lightly greased shallow ovenproof dish.  Season with salt and pepper.
  3. Sprinkle over the sweetcorn and broccoli.  Mix together the cream or milk and the egg.  Pour over the fish and vegetables.
  4. Top with the waffles.  Bake for 35-40 minutes until the fish is cooked.
  5. Serve with grilled tomatoes.

NUTRITIONAL VALUES PER PORTION (APPROX) 230 Kilocalories
26g Protein; 6g Fat; 9g Carbohydrate; 3g Fibre.

Recipe kindly donated by The Seafish Industry

 

 

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