En-20
Ingredients
350 g (12 oz) cod or huss, cubed
16 button mushrooms
8 cherry tomatoes
1 green pepper, cut into chunks
1 small can baby sweetcorn
1 small can pineapple chunks
Marinade:
1/2
small onion, grated
60 ml (4 tbsp) olive oil
60 ml (4 tbsp) lemon juice
2 cloves garlic, crushed
30 ml (2 tbsp) parsley, chopped
Fish Kebabs
Dish: shallow dish + wooden skewers
Serves: 4
Oven Accessory: glass tray
1. Place pieces of green pepper in a bowl
with 30 ml (2 tbsp) of water. Cover and
cook on 1000 W for 1-2 mins. or until
slightly softened.
2. Prepare 8 kebabs by threading fish and
vegetables alternately. Place in a
shallow dish.
3. Mix together the marinade ingredients.
Pour over the kebabs, cover and leave
to marinate in the fridge for at least
2 hours.
4. Place the kebabs in a shallow dish.
Cover and cook on 1000 W for
6
1/2
mins. or until fish is cooked.
Rearrange the kebabs halfway through
cooking. Fish should be white and flake
easily.
5. Serve on a bed of long grain rice.
Ingredients
4 Salmon Cutlets (800 g)
salt
freshly ground pepper
olive oil
4 tomatoes
Herbs de Provence
1 courgette
12 black olives
Provençal Fish Cutlets
Dish: Glass dish
Serves: 4
Oven Accessory: Metal tray on glass tray
1. Wash and dry fish cutlets. Sprinkle with
salt, pepper and oil.
2. Cut the tomatoes in slices and remove
the stalk. Cut the courgette in slices.
Place the fish and the vegetables in a
glass dish and sprinkle with olive oil and
herbs de Provence.
3. Place the dish on the metal tray and
cook on combination 180 °C and
600 W for about 20 minutes. Shortly
before the end of the cooking time, add
the olives to the dish.
Fish
Ingredients
225 g (8 oz) tomatoes
75 ml (2 fl.oz) olive oil
30 ml (2 tbsp) tomato puree
2 onions, chopped
1 large leek, sliced
4 garlic cloves, crushed
1.2 ltr (2 pt) fish stock
salt and black pepper
150 ml (
1/4
pt) dry white wine
4 sprigs thyme
small piece of orange peel
4 strands saffron
5 ml (1 tsp) chilli sauce
450 g (1 lb) cod, haddock or coley
450 g (1 lb) mixed seafood
4 large fresh prawns
bunch of dill to garnish
Bouillabaisse
Dish: 3 litre (6 pt) casserole
Serves: 6
Oven Accessory: glass turntable
1. Skin the tomatoes and cut into four
pieces, removing the cores. Place the
oil and tomato puree in a large bowl,
heat on 1000 W for 1 min. and mix
well. Add the onions and leek, cook on
1000 W for 3-4 mins. or until soft.
2. Add the garlic, tomatoes, stock, wine,
thyme, salt, pepper and orange peel,
saffron and chilli sauce.
Heat on 1000 W for 3-4 mins. Skin
the fish, cut into chunks and add to the
tomato liquid. Cover and cook on
1000 W for 3-4 mins. or until the fish is
cooked. Add the mixed seafood and
prawns and heat again for 2-3 mins. on
1000 W or until hot, taking care not
to overcook the fish.
3. Serve garnished with Dill.
