Fish Alaska

Difficulty | Serves 4 | Book 1

Fish Alaska

1 tablespoon (15g) Flora® Light margarine
1½ tablespoons plain flour
½ cup skim milk
¼ cup white wine
½ cup shallots chopped
1 tablespoon parsley chopped
1 x (170g) can crabmeat drained
pepper
4 x 120g boneless fish fillets
cooking spray
1 cup (100g) 30% reduced fat tasty cheese freshly grated

Per serve
FatTotal9.1g
Saturated5.0g
Fibre0.4g
Protein35.2g
Carbs5g
Sugar2.4g
Sodium500mg
Kilojoules1048 (cals 250)
GI RatingToo low in carbs to score a GI rating

Method

  1. Melt margarine in medium size saucepan then stir in flour using a whisk. Slowly add milk to saucepan, stirring constantly to avoid lumps.
  2. Add wine, shallots, parsley and drained crabmeat, mix well. Pepper to taste.
  3. Cook fish fillets for a few minutes each side in a non-stick frypan that has been coated generously with cooking spray (turning once).
  4. 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.

css.php