COET WITH TOMATOES AND PEPPERSCategories: Fish
700 g (1 1/2 lb) cod or haddock fillet, skinned
2 medium onions, skinned and chopped
1 green pepper, seeded and chopped
45 ml (3 tbsp) vegetable oil
30 ml (2 level tbsp) flour
150 ml (1/4 pint) fish or chicken stock
5 ml (1 level tsp) tomato puree
397 g (14 oz) can tomatoes
1 bay leaf
1 garlic clove, skinned and crushed
salt and pepper
30 ml (2 tbsp) chopped fresh parsley
1 Cut the fish into 2.5 cm (1 inch) cubes and then set it aside.
2 Place the onion, pepper and vegetable oil in a large ovenproof casserole and mix well. Cover with cling film, pulling back one corner to vent, and microwave on HIGH for 5-7 minutes until
3 Stir in the flour and microwave on HIGH for 1 minute. Gradually stir in the stock, tomato puree and tomatoes and microwave on HIGH for 2-3 minutes until boiling and thickened, stirring every minute.
4 Add the bay leaf, garlic and fish, three-quarters cover with cling film and microwave on HIGH for 8-9 minutes until the fish is coooked, stirring occasionally.
5 Season well with salt and pepper and stir in the parsley. Serve hot.