* Exported from MasterCook *

TOMATO FISH CASSEROLE

Recipe By :
Serving Size : 6 Preparation Time :0:35
Categories : 5-10G Low Carb Regional English
Seafood Fish Znew2001


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
750 g cod or other whitefish -- 11/2 lb skinned
50 g pork rinds -- 2oz crushed
50 g cheddar cheese -- 2oz grated
1 onion -- chopped
1/2 tsp mixed herbs
salt and freshly ground black pepper
1 1/4 cups half and half -- 1/2 water-cream
2 tbsp butter
50 g mushrooms -- 2oz sliced
1/4 cup soy flour -- or isolate
2 tbsp tomato puree
1 tsp lemon juice
1/2 tsp splenda
450 g cauliflower flowerets -- 1lb
2 sprigs watercress -- chopped

Arrange half the cod on the base of a greased shallow flameproof dish.
Mix together the rinds, cheese, onion and herbs and season with salt and pepper. Bind with a little 50/50 spoon over the fish and top with the remaining fish.
Melt the butter and fry the mushrooms for 2 minutes.
Add the flour and cook for 30 seconds, stirring. Add the remaining 50/50, the tomato puree, lemon juice and splenda and bring to the boil, stirring continuously. Simmer, stirring, for 2 minutes then pour over the fish.
Bake in a preheated oven at 190C/375F/gas mark 5 for 20 minutes.
Meanwhile, cook the cauliflower in boiling water until tender then drain and mash. Add a little cream, salt and pepper to taste. Spoon or pipe a border around the dish and return it to the oven for about 10 minutes until lightly browned. Serve garnished with watercress.










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Per Serving (excluding unknown items): 330 Calories; 18g Fat (49.5% calories from fat); 32g Protein; 10g Carbohydrate; 3g Dietary Fiber; 99mg Cholesterol; 361mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 Vegetable; 0 Fruit; 0 Non-Fat Milk; 3 Fat.

NOTES : The AUSSIE Low Carb Gourmet Tony Blakemore May 2001
e-mail Tony@carb-lite.au.com
web site www.carb-lite.au.com






Nutr. Assoc. : 2747 4565 0 0 0 0 0 0 0 0 0 0 0 0 0