Wednesday, July 8, 2015

Fish Alaska

Ingredients for 4 servings

¼ cup white wine
½ cup shallots chopped
½ cup skim milk
1 x (170g) can crabmeat drained
1 cup 25% reduced-fat grated tasty cheese
1 heaped tablespoon plain flour
1 tablespoon fresh parsley chopped
1 tablespoon (15g) margarine
4 x 120g boneless fish fillets
cooking spray
pepper to taste


To make sauce: Melt margarine in medium size saucepan, stir in flour with a whisk. Slowly add milk to saucepan, stirring constantly to avoid lumps. Add wine, shallots, parsley and drained crabmeat, mix well. Pepper to taste.

Cook fish fillets in a non-stick frypan that has been coated generously with cooking spray turning once. Once cooked, place fish on a flat baking tray that has been coated with cooking spray, spoon sauce evenly over each fillet. Sprinkle ¼ cup cheese over each piece of fish. Grill until golden brown.

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