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Friday, 6 September 2013

FOOD RECIPE: White fish and leek gratin

Weight Watchers recipe
Make an economical, tasty meal: White fish and leek gratin
Make an economical, tasty meal with white fish and leeks in a light cheese sauce. Try using Pollock for a budget friendly alternative.

Serves: 4
Preparation time: 10mins
Cooking time: 15mins

Continue to read more below...


INGREDIENTS 
500g fish, cod, raw
2 medium leek, sliced
450ml milk, skimmed
2 1/2 tablespoons margarine, soft, polyunsaturated
40g flour, wheat, white, plain
50g cheese, cheddar, grated
1 teaspoons (heaped) mustard, wholegrain
50g breadcrumbs, fresh
1 sprig(s) thyme, fresh
1 pinch salt
1/2 teaspoons (ground) pepper, black (whole, cracked or ground)

METHOD
Preheat a medium grill. Put 4 individual gratin dishes or one large shallow baking dish in the grill compartment to warm.
Put the fish and leeks into a large frying pan and cover with water. Heat and simmer gently for 5-6 minutes, or until the fish is just cooked. (The flesh should flake easily when tested with a fork). Drain thoroughly then share the fish and leeks between the warm dishes.
Put the milk, margarine and flour into a non-stick saucepan. Heat, stirring constantly with a small whisk until the sauce boils and thickens. Remove from the heat. Stir in the mustard and half the cheese. Season and pour over the fish.
Scatter the breadcrumbs, thyme or rosemary sprigs and remaining cheese over the top. Grill for 3-4 minutes, until browned and bubbling. Serve at once.

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