Difficulty | Serves 4 | Book 1
Method
- Melt margarine in medium size saucepan then stir in flour using a whisk. Slowly add milk to saucepan, stirring constantly to avoid lumps.
- Add wine, shallots, parsley and drained crabmeat, mix well. Pepper to taste.
- Cook fish fillets for a few minutes each side in a non-stick frypan that has been coated generously with cooking spray (turning once).
- Once cooked, place fish on a flat baking tray that has been coated with cooking spray, spoon sauce evenly over each fillet. Sprinkle ¼ cup cheese over each piece of fish. Grill until golden brown.Suitable to be frozen for 2-3 weeks
Dietitian's tip
Seafood contains Vitamin B1 thiamine, required for muscle strength, memory and appetite.
