Makes about 4 servings.
| Amount (imperial) | Ingredients | Amount (metric) |
| 1 lb 1 1 cup 1 1 cup 3 tbsp 3 tbsp Dash Dash 1½ cups 1 cup |
Cod fillets (or other white fish), fresh or frozen (thawed) Medium onion, chopped Potatoes, diced Medium carrot, diced Peas, frozen Canola oil Flour Salt Pepper Milk, low fat Whole grain breadcrumbs Grated cheese (optional) |
454 g 1 250 mL 1 250 mL 45 mL 45 mL Dash Dash 375 mL 250 mL |
Directions:
- Preheat oven to 350°F (175°C).
- Place fish in a greased casserole dish and top with onion. Bake for about 15 to 20 minutes.
- While the cod is cooking, boil potatoes and carrots in pot until tender-crisp (not completely cooked). Add peas, then set aside.
- Heat the oil in a small pot on low heat and whisk in flour, salt and pepper. Gradually add milk, cooking on medium heat until thickened.
- Break fish into pieces and place vegetables on top. Pour the sauce over the fish and vegetables. Sprinkle with breadcrumbs. Bake for 20 to 25 minutes.
- Top with grated cheese, if desired.
- Serve with a whole grain roll and fruit.
Contributed by: Jackie Foote, Milltown, NL