Ingredients

25 g (1 oz) butter

2 onions, peeled and quartered

1 clove of garlic, crushed

2 courgettes, sliced

1 yellow pepper, sliced

3 ml (1⁄2 tsp) cumin

3 ml (1⁄2 tsp) paprika

15 ml (1 tbsp) tomato puree

400 g (14 oz) can tomatoes

8 plaice fillets

15 ml (1 tbsp) lemon juice

Plaice Provencal

Serves 4

Dish: large shallow rectangular dish

1.Place the butter, onions and garlic in a large bowl. Cover and cook on HIGH power for 2 mins. or until softened.

2.Add the courgettes and yellow pepper. Cover and cook on HIGH power for 2 mins. or until softened. Add the spices, puree and tomatoes. Cover and cook on HIGH power for 4 mins. or until piping hot. Pour into serving dish.

3.Roll each fillet and arrange on top of the sauce. Sprinkle with lemon juice. Cook covered on HIGH power for 7-8 mins. or until the fish is cooked. Garnish with parsley and serve with French bread.

F I S H

Ingredients

1 red pepper, cut into chunks

350 g (12 oz) cod or huss, cubed

8 button mushrooms

1 small sweetcorn, cooked and cut into slices

Marinade:

1⁄2 small onion, grated

60 ml (4 tbsp) olive oil

60 ml (4 tbsp) lemon juice

2 cloves of garlic, crushed

30 ml (2 tbsp) parsley, chopped

Fish Kebabs

Serves 4

Dish: shallow dish + wooden skewers

1.Place pieces of red pepper in a bowl with 30 ml (2 tbsp) of water. Cover and cook on HIGH power for 1-2 mins, or until slightly softened.

2.Prepare 4 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 HIGH power for 6-7 mins. or until cooked. Rearrange the kebabs halfway through cooking. Fish should be white and flake easily when cooked. Serve on a bed of wild rice.

Ingredients

15 ml (1 tbsp) oil

1 onion, finely chopped

175 g (6 oz) okra, topped and tailed

1 green pepper, deseeded and sliced

30 ml (2 tbsp) Balti curry paste

400 g (14 oz) can chopped tomatoes

75 ml (5 tbsp) water

350 g (12 oz) cod fillet, cubed

12 large king prawns, cooked

Fish Balti

Serves 4

Dish: 3 litre (6 pt) casserole dish

1.Place the oil and onion in a large bowl. Cover and cook on HIGH power for 3 mins. or until the onion is softened.

2.Add the okra and pepper and cook on HIGH power for 3 mins. or until softened.

3.Stir in the curry paste, tomatoes and the water. Cover and cook on HIGH power for 5 mins. or until boiling.

4.Add the cod and cook on HIGH power for 3 mins. Stir in the prawns and cook on HIGH power for a further 2 mins. or until the fish is cooked.

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Panasonic NN-SD466, NN-SD446, NN-SD456 manual Plaice Provencal, Fish Kebabs, Fish Balti, Marinade
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