Flexibt

LIVING on a seacoast
means you always have
fresh fish available
nearby, whether you
catch it yourself, or
leave that up to the
pros, or even the
neighbours.

Some of the most flexible
fish for use in a variety of
recipes, are the white-
fleshed cod, sole and snap-
per.

They're mild in flavour
and joyfully lend themselves
to napping with a variety of
sauces, to combinations with
vegetables such as spinach
and to being sprinkled with
curry powder or other spicy
mixes before being grilled or
broiled.

If by some wild chance,
you fail to find fresh fish,
frozen cod is readily avail-
able and generally: :till quite
delicious, particularly served
with a sauce or a butter
that’s flavoured with herbs
or lemon.

Cod and red snapper are
a good source of protein,
fairly lean and contain
omega-three fatty acids
which help to lowe= blood
cholesterol and are beneti-
cial against heart disease,
rheumatoid arthritis and
some cancers.

Low fat creamy cod
This is a delicately-
flavoured way to serve cod,
but it’s also low in choles-
terol and fat, because the
cream saiice is made with

skim milk.

29 Teyeta Siefi

Extra Value Package includes:

le white fish bi

Cooking two perfection

It’s delicious served over
brown rice, but would also
be good with pasta.

1 Ib. cod fillets

1c. skim milk

% tsp. salt

5 peppercorns

1 clove

2 Tbsp. margarine

2 green onions

2 Tbsp. flour

1 Tbsp. brandy

a squish of lemon juice
a sprinkle of black pepper

Method: Cut fish fillets
" into serving-sized pieces.
Heat milk, salt, peppercorns
and whole clove to a boil in
a deep frypan and add the
pieces of fish.

Lower the heat and sim-
mer for 5-10 minutes,
depending on the thickness
of the fillets, until ir flakes
easily.

While it's poaching, melt
the margarine in microwave
and soften half the green
onions in bubbling m---
garine.

Sprinkle flour and cook
for another 3G seconds or
so. (This can also be done in
a small saucepan on top of
the stove. )

Litt the fish out and keep

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north shore news

fy? ROOD

Photo aubmittod
LIVING at the edge of the ccean, we have plenty of
access tc fresh, delicious seafood.

2 Ibs. spinach

warm on the serving platter.
1 tsp. salt

Whisk this poaching liq-
uid into the flour and mar-
garine mixture, then cook
and whisk until sauce is
thickened and smooth.

Stir in pepper and lemon
juice to taste and pour over
fish fillets. Sprinkle with
remaining chopped green
onion.

Sole with spinach and (regular 3.95 each)
cheese sauce :

Sole has a very delicate
flavour and when combined
with spinach, nutmeg and a
light-f flavoured cheese sauce
it can become a family
favourite.

4 fillets of sole

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Wednesday, Apri! 28, 1999 — North Shore News — 37

% tsp. mace

4 tsp. nutmeg

4c. onion

pepper, to taste

1 tsp. seasoned salt
1% tsp. parsley

2 Tbsp. butter

2 Tbsp. flour

% c. light cream

4 ¢. white wine
4c. gruyere cheese

Method: Wash fresh
spinach well and stem. In
the microwave or on top of
the stove, steam in water
clinging to the leaves, only
until spinach has wilted.
Drain well and chop.

If two 10-02. packages of
frozen spinach are used,
cook according to package
directions, then drain and
chop.

Mix the finely chopped
onion, salt, mace, nutmeg
and pepper with spinach.

Turn the mixture out
into a shallow 5-cup baking

th sauces

dish. Sprinkle the fresh sole
fillets with seasoned salt and
chopped parsley. Roll each
up and place on top of the
chopped spinach.

Sauce: Melt the butter
and blend in the Hour.

Once a smooth roux has
been formed add the half-
and-half cream, continuin
to stir with a whisk until the
sauce begins to thicken, at
which time the wine can be
added.

Cook the sauce until it
bubbles then remove from
the heat and add the salt
and grated cheese.

Stir well to blend in the
cheese, then spoon it over
the rolled sole. Sprinkle the
top with paprika for « little
more colour.

Bake in a moderate oven
(350, for about 20 to 25
minutes, untii sole is cooked
through. Serve immediately.

See Barbecued puge 38

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