RECIPES
Serves
225g bulgar wheat or cous cous
600ml (1 pint) boiling water
30ml (2 tbsp) olive oil
225g onion, chopped
50g celery, chopped
225g courgette, chopped
300ml (
1
/
2
pint) hot fish stock
100g cabbage, shredded
100g dwarf green beans
16 cherry tomatoes
450g hoki or cod fillets, in small chunks
5ml (1 tsp) ground coriander
salt and pepper to taste
30ml (2 tbsp) olive oil
30ml (2 tbsp) fresh mint, chopped
juice & grated rind of 1 lemon (see tip, page 81)
1 Place bulgar wheat in a large bowl, add boiling water,
mix well and heat on 50% for 7 minutes.
Leave to stand, do not drain.
2 Place 30ml (2 tbsp) of the olive oil and onion in a
bowl, heat on 100% for 1 minute. Add celery and
courgettes, mix well and cook on 100% for 3 minutes.
3 Add the stock, cabbage, beans, tomatoes and fish, mix
well. Season with coriander, salt and pepper. Cook on
50% for 14 minutes until fish is cooked. Stir halfway
through cooking. Drain at end of cooking.
4 Drain and rinse bulgar wheat in boiling water, stir in
the olive oil, mint, lemon juice and lemon rind. Stir in
the fish mixture. Allow to chill before serving.
Most of the remaining juice will be absorbed whilst
chilling.
F
ISH
&
BULGAR WHEAT SALAD
Serves
350g smoked Haddock
100g butter
225g onion, finely chopped
225g white long grain rice
600ml (1 pint) boiling water
150ml (
1
/
4
pint) single cream
4 hard boiled eggs (medium), chopped
salt and pepper to taste
Garnish with parsley to serve.
1 Arrange haddock in a single layer in a large flan dish,
cover. Cook on 100% for 5 minutes. Remove any skin
and bones from fish, flake flesh.
2 Place butter in a large bowl, heat on 100% for 30
seconds until melted. Stir in onion, cook on 100% for
a further 30 seconds. Stir in rice and boiling water,
cook on 70% for 14 - 15 minutes until rice is tender.
Stir 2 - 3 times during cooking. Drain if necessary.
3 Add fish, cream, eggs, seasoning, mix well. Cook on
100% for 5 minutes, stir after 2 minutes.
K
EDGEREE
Mak
2 cod loins (approx. 275g each)
100g golden breadcrumbs
50g parmesan cheese, grated
salt and pepper to taste
1 egg (medium), beaten
1 Cut each loin into 3 pieces to make 6 chunks.
2 Combine breadcrumbs, cheese and seasoning and
place in a flan dish.
3 Pour the egg into a bowl.
4 Dip the fish chunks first into the egg, then into the
breadcrumb mixture, turning to coat evenly.
5 Place the fish chunks in a greased, 25cm (10”) flan dish.
6 Place the dish on the high rack and cook on DUAL
GRILL, 30% for 15 minutes.
C
HEESY FISH CHUNKS
Microwave Tip: Toasting Almonds
Place 25g almonds in a shallow flan dish with a knob of butter, heat on 100% for 3 minutes, stir every
minute until golden.
p48_cre 8/28/06 10:12:40 AM
p48_cre 8/28/06 10:12:40 AM
