Fish bobotie

YOU Diabetics - - Contents -

It might not be as well-known as mince bobotie, but it’s just as tasty.

4 por­tions

Prepa­ra­tion time: 15 min­utes Cook­ing time: 30-35 min­utes

FILL­ING

400 g cooked white fish, skinned and

boned

1 thick slice low-GI bread, crusts re­moved

250 ml (1 c) fat-free milk

2 onions, chopped

15 ml (1 T) canola oil

5 ml (1 t) gar­lic and ginger paste

juice and zest of 1 le­mon

10 ml (2 t) roasted masala or curry

1 small green ap­ple, grated

15 ml (1 T) each sul­tanas and al­monds

(op­tional) salt and pep­per

TOP­PING

2 large eggs

4 bay or le­mon leaves

sam­bal (see recipe in tip be­low), low-GI brown rice and plain yo­ghurt to serve

1 Heat the oven to 180 °C. Grease an oven­proof dish or 4 ramekins.

2 Fill­ing Flake the cooked fish and set aside.

3 Soak the bread in the milk.

4 Fry the onions in the oil un­til soft. Add the gar­lic and ginger paste, le­mon juice, zest and masala. Re­move from the stove and stir into the flaked fish.

5 Squeeze the bread to re­move the milk (re­serve the milk for the top­ping) and add to the fish. Mix well. Add the ap­ple, sul­tanas and al­monds (if us­ing), sea­son with salt and pep­per and stir. Spoon into the pre­pared dish(es).

6 Top­ping Whisk the eggs and re­served milk well. Sea­son with salt and pep­per. Pour over the fish mix­ture. Lightly push the bay or le­mon leaves into the top (one per ramekin, if us­ing) and bake for 25-30 min­utes or un­til the egg mix­ture has set.

7 Serve with the sam­bal, brown rice and plain yo­ghurt.

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