- 12 ounces [340 g] cod fish fillets, skinned
- Salt and pepper
- 1/4 cup [60 mL] dry white wine
- 1 small onion, minced
- 1 clove garlic, crushed
- 3 tablespoons [45 mL] vegetable oil
- 1/4 teaspoon [1 mL] crushed fennel seeds
- Generous pinch Cayenne pepper
- 8 ounces [227 g] frozen mixed vegetables
- 8 ounces [227 g] cleaned spinach leaves
or
1 large Romaine lettuce head
- 2 tablespoons [30 mL] white wine vinegar
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- Cut cod fish fillets lengthwise, into 1-inch [2.5-cm] long strips.
- Arrange strips side-by-side into a large, rectangular microwave-safe dish.
- Lightly season with salt and pepper and pour in dry white wine.
- Cover dish and microwave for 3 1/2 to 4 minuntes on 'MAXIMUM', turning fish strips at half-time.
- Set aside.
- Into an 8-cup [2-L] microwave-safe casserole, mix together minced onion, crushed garlic, vegetable oil, crushed fennel seeds and Cayenne pepper.
- Cover and microwave mixture for 2 to 3 minutes on 'MAXIMUM", stirring once or twice.
- Mix in frozen mixed vegetables; cover and microwave mixture for 4 to 5 minutes on 'MAXIMUM', stirring at half-time.
- Leave to cool.
- Drain and crumble reserved microwaved cod fillets.
- Transfer spinach or lettuce leaves into a large glass salad bowl; delicately mix in vegetables and fish strips.
- Sprinkle all over with white wine vinegar; toss.
- Refrigerate salad for at least 1 hour, before serving.
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