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Ingredients 4 x 170g (6 oz) cod or whiting fillets, skinned
15g (half an oz) butter or margarine
1 clove garlic, crushed
2 medium leeks, sliced
2 x 15ml spoons (2 tablespoons) lemon juice
salt and black pepper
1 x 15ml spoon (1 tablespoon) reduced sugar marmalade
1 bunch watercress, rinsed (optional for garnish)
Serves 4 NUTRITIONAL VALUES PER PORTION (APPROX) 183 Kilocalories;
32g Protein; 4g Carbohydrate; 4.5g Fat; 1g Fibre.
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Method
Heat the butter or margarine in a large shallow pan, add the garlic and leeks and cook for a few minutes.
Divide the fish into 4 portions and place on top of the leeks.
Add the lemon juice and seasoning, cover and simmer for 8-10 minutes or until the fish whitens.
Meanwhile, if using watercress, place on a serving dish.
Arrange cooked fish on top of watercress, cover to keep warm.
Add marmalade to pan, increase heat and boil rapidly until the marmalade has melted and the juices have thickened slightly.
Pour the leek and marmalade sauce over the fish.
Garnish and serve with potatoes. |
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Fish Fillets with Leek and Marmalade Sauce
