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Best Of You: Pre Workout, Post Workout, Whey Protein and Super Greens

Smoked Cod Bake Recipe

Recipe for: Smoked Cod Bake…

fish bake

 

*This delicious recipe serves 4 people and is just 501 calories!*

Ingredients:

 

  • Basil sprig
  • 40g/3 tbsp low fat-spread
  • 3 sliced hard-boiled eggs
  • 2 sliced tomatoes
  • 300ml/ 1/4 cups skimmed milk
  • 20g/ 3 tbsp plain flour
  • 2 tbsp chopped basil
  • 1/2 cup fresh white bread crumbs
  • 450g/ 1lb smoked cod fillet skinned and cut into 4 pieces
  • 75g/ 3/4 cup low-fat cheddar cheese grated
  • *Serve with a mixed salad*

 

Method:

  • With a small amount of the low-fat spread, grease up a 1.2 litre oven dish.
  • Place the fish into the oven dish and place egg slices on top.
  • Place half of the remaining low-fat spread into a saucepan, along with the flour and milk.
  • Whisk until smooth.
  • Bring to the boil and heat for 2 minutes.
  • Remember to whisk constantly!
  • Mix in the chopped basil and cheese.
  • Spoon the mixture on the fish.
  • Melt the remaining low-fat spread.
  • Mix in the fresh breadcrumbs.
  • Scatter over the sauce and fish and then bake in the oven (that has been pre-heated) at 190 degrees.
  • Bake for 45 minutes until the fish is fork tender and the top is golden brown.
  • Decorate with a basil sprig and serve with a mixed salad.

 

 

Want to try another recipe? Find more here: http://blog.slimmingsolutions.com/


Categorised in: ,
29 Jun
2016
AUTHOR:
 
Best Of You for Men and Women: Pre Workout, Post Workout, Whey Protein and Super Greens