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Serves/Makes: 4

Ingredients:

• 1 1/2 pounds (680 g) cod or haddock fillets, skinned and cut into bite-size pieces
• 1 large onion, chopped
• 2 celery stalks, sliced
• 2 carrots, peeled and sliced
• 2 garlic cloves, crushed
• 1 bay leaf
• 1 tablespoon (15 mL) sunflower oil
• 2 teaspoons (10 mL) cornstarch
• 3 large tomatoes, seeded and chopped
• 1/2 cauliflower, cut into flowerets
• 1 1/4 cups (310 mL) skimmed milk
• 3 tablespoons (45 mL) chopped parsley, to garnish

How to cook:

• Into a large microwave-safe casserole, mix together onion, celery, carrots, garlic and bay leaf.
• Mix in sunflower oil cover.
• Microwave for 7 to 8 minuntes on 'MAXIMUM', until soft.
• Mix in cornstarch, tomatoes, cauliflower flowerets and milk.
• Cover and microwave for 5 minutes on 'MAXIMUM', stirring at half-time.
• Delicately mix in fish pieces pepper.
• Microwave for 8 to 10 minutes on 'MAXIMUM', until fish can easily broken-up with a fork.
• Vegetables should remain 'al dente'.
• Leave to rest for 2 minutes, covered.
• Sprinkle with parsley and serve.

Notes:

Oven: 700 watts
Waiting time: 2 minutes
You must try this excellent, nourishing fish dish!
Serve along with fresh, whole wheat bread.

This recipe for Cod Stew - 2 serves/makes: 4

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Main Ingredient: Cod
Preparation Method: Microwave