Yield: 4 servings
Measure | Ingredient |
---|---|
4 \N | Baby yellow squash OR; sliced |
2 \N | Zucchini; sliced |
1 small | Head broccoli; broken into florets |
2 tablespoons | Olive oil |
500 grams | Firm white fish fillets; cut Into large |
\N \N | Piece |
1 \N | Onion; sliced |
½ \N | Red capsicum; seed & cut Into |
\N \N | Strips |
60 grams | Butter |
½ cup | Dry white wine |
½ cup | Sour cream |
\N \N | Freshly ground black pepper |
1. Boil, steam or microwave squash and broccoli separately until just tender. Drain and refresh under cold running water.
2. Heat oil in a large frying pan and cook fish over a medium heat for 1 minute each side. Remove fish from pan and set aside. Add onion and capsicum to pan and cook for 2 minutes. Remove onion mixture from pan and set aside.
3. Add butter, wine, sour cream and black pepper to taste to pan. Bring to the boil and cook, stirring, for 4 to 5 minutes or until mixture is reduced by one third. Strain sauce and return to a clean pan.
4. Stir squash, broccoli, fish and onion mixture into sauce. Cook, stirring gently, for 3 to 4 minutes or until fish is cooked. Serve with rice.
Recipe by: Super Food Ideas (Aussie Magazine) Converted by MM_Buster v2.0l.