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Ingredientes
- 4 x Frzn cod steaks, 3-ounce each, thawed
- 2 ounce Butter Salt and freshly grnd black pepper to taste
- 1 ounce Flour
- 1/2 pt Lowfat milk
- 3 ounce Grated Cheddar cheese
- 4 ounce Peeled shrimps
- 1 x Recipe Crispy Topping (see below) Tomato wedges Parsley
- 2 1/2 ounce Butter
- 4 ounce Fresh brown breadcrumbs
- 2 ounce Oatmeal
Direcciones
- Arrange the fish steaks in a ring on a dinner plate. Divide half the butter into 4; put a small knob onto each fish steak. Season with salt and pepper and cover with cling wrap. Microwave on Full power for 3 1/2 min. Set aside. Microwave the remaining butter in a 1 3/4 pint jug for 1 minute on Full Power. Stir in flour and then gradually stir in the lowfat milk; season to taste. Microwave on Full Power for 2 min. Beat well. Microwave on Full Power for a further 2 min. Beat in the cheese. Cut the fish into bite size pcs and arrange in a suitable dish with the shrimps. Pour the sauce proportionately over the fish. Sprinkle with the crispy crumbs. Microwave on Power 4 for 7 min. Serve immediately, garnish with tomato and parsley.
- Crispy Topping: Put the butter into a 3 pint mixing bowl and microwave on Full Power for 1 1/2 min. Stir in the breadcrumbs and oatmeal.
- Microwave on Full Power for 2 1/2 min. Stir . Microwave on Full Power for 2 min. Allow to stand for 5 min before using. Alternatively, the topping may be cooled and stored in an airtight container. Serve as a crispy finish for sweet and savoury dishes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 192g | |
| Recipe makes 4 servings | |
| Calories 562 | |
| Calories from Fat 320 | 57% |
| Total Fat 36.49g | 46% |
| Saturated Fat 21.73g | 87% |
| Trans Fat 0.0g | |
| Cholesterol 138mg | 46% |
| Sodium 629mg | 26% |
| Potassium 287mg | 8% |
| Total Carbs 39.0g | 10% |
| Dietary Fiber 2.9g | 10% |
| Sugars 5.22g | 3% |
| Protein 19.76g | 32% |
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