We like this fish dish served with mashed potatoes, peas and
carrots.
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To convert any of these ingredients into US measurements please
use this
Quantity Conversion
Chart.
Ingredients:
2 tablespoons butter or margarine
2 tablespoons flour
Salt and pepper to taste
1 and 1/2 cups milk
1 large can tuna, salmon or mackeral
1 tin sweet corn kernels, drained
1 onion, finely chopped
Parsley
Cornflakes
Method:
Melt butter in a saucepan and add flour, salt and pepper.
Cook 1 minute. Gradually stir in the milk and heat
till smooth and boiling. Fold in the drained fish,
corn and onion. Pour into a casserole dish and
crumble cornflakes over the top.
Bake at 180 degrees Celsius (350 degrees
Fahrenheit) until golden brown on top.
Serve with hot vegetables. Serves 4.
Notes:
If you have added the milk to the flour mixture and it
goes lumpy just use your Bamix (processor) and blend until
smooth.
If you are lucky enough to live in an area where fresh
fish is cheap then you could use fresh instead of tinned
fish.
Food Facts:
Seafood contains all nine essential amino acids. The
protein in seafood is more readily broken down and absorbed
than the protein in red meats and poultry. Most nutrition
researchers now say that eating seafood once or twice a week
may be beneficial in preventing coronary heart disease. Fish
is full of protein but low in calories and low in fat,
particularly saturated fat.
Milk is often referred to as a complete food and is one
of our most widely used ingredients. The main milks that we
consume are cow's, goat's and sheep's milk. Nowadays
we have the option of using "milks" that are non-dairy such
as soya, rice and oat milks. Skim milk contains only
half the calories of full fat milk but is nutritionally much
the same. Milk is an important source of calcium and
phosphorous. It also contains reasonable amounts of
zinc and the B vitamins. Cream has a very high fat
content varying from 12% to 55% depending on the variety.
Consequently it should be eaten sparingly. The
bacteria that is in yoghurt ensure that it is easily
digestible. It stimulates the good bacteria in our
guts and suppresses the harmful bacteria.
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