Fish Cauliflower Stew
From: Jean-Claude B., Montreal, Quebec, Canada
Comments: Oven: 700 watts
Waiting time: 2 minutes
You must try this excellent, nourishing fish dish!
Serve along with fresh whole wheat bread.
Servings: 4
IngredientsPreparation
  • 1 large onion, chopped
  • 2 celery stalks, sliced
  • 2 carrots, peeled and sliced
  • 2 garlic cloves, crushed
  • 1 bay leaf
  • 1 tablespoon [15 mL] sunflower oil
  • 2 teaspoons [10 mL] cornstarch
  • 3 large tomatoes, seeded and chopped
  • 1/2 cauliflower, cut into flowerets
  • 1 1/4 cups [310 mL] skimmed milk
  • 1 1/2 pounds [680 g] cod or haddock fillets, skinned and cut into bite-size pieces
  • 3 tablespoons [45 mL] chopped parsley, to garnish
  • Into a large microwave-safe casserole, mix together onion, celery, carrots, garlic and bay leaf.
  • Mix in sunflower oil; cover.
  • Microwave for 7 to 8 minutes on 'MAXIMUM', until soft.
  • Mix in cornstarch, tomatoes, cauliflower flowerets and milk.
  • Cover and microwave on 'MAXIMUM' for 5 minutes, stirring at half-time.
  • Delicately mix in fish pieces; pepper.
  • Microwave for 8 to 10 minutes on 'MAXIMUM', until fish can easily broken-up with a fork.
  • Vegetables should remain 'al dente'.
  • Leave to rest for 2 minutes, covered.
  • Serve, sprinkled with chopped parsley.