Cheese and Mushroom Fish Bake

- Microwave Recipe -

Ingredients 

600g (1 lb 5 oz ) firm white fish fillets
10 ml (2tsp) lemon juice
Salt
Freshly ground black pepper
200g (7oz) button mushrooms, sliced
4 springs onions , chopped
30 ml (2tbsp) butter
30 ml (2tbsp) plain flour
125 ml (4 1/2 oz) low-fat plain youghurt

Topping

45 ml (3tbsp) grated Cheddar cheese
45 ml (3tbsp) dry wholemeal breadcrumbs
15 ml (1tbsp) chopped parley
5 ml (1tsp) paprika

Directions

 

1. Place the fish fillets in a large , shallow dish , sprinkle with lemon juice and seasoning , cover and microwave on High (100% power) for 6 minutes or 1 minute per 100g (3 1/2 oz) fish.

2. Leave to stand until cool.

3. Drain off the liquid and reserve for the sauce. Flake the fish with a fork.

4. Microwave the mushrooms , spring onions and butter in a medium glass bowl on High for 3 minutes.

5. Stir in the flour and gradually blend in 125 ml (4 1/2 fl oz)of the fish stock (if the fish does not yield this amount of stock , top up the juices with low-fat milk).

6. Stir in the yoghurt and seasoning . Microwave on High for about 3 minutes until mixture thickens, stirring after 1 1/2 minutes .

7.  Add the flaked fish and check the seasoning.

8.  Divide the mixture among four ramekin dishes (or place in a shallow dish).

9.  Mix the cheese , breadcrumbs and parsley toghether and sprinkle over the fish and mushroom mixture.
 Sprinkle paprika on top.

10. Microwave for about 5 minutes and serve immediately.