Ingredientes:
1 onion – finely chopped
1 tblsp MCT Oil
15g (½ oz) plain flour
150mls (¼ pint) skimmed milk
Salt and pepper to taste
Small tin sweetcorn – drained
1 egg white – whisked
240g (½ lb.) cod – cooked and flaked
Breadcrumbs – to sprinkle ( check what bread you are allowed)
1-2 tomatoes – sliced
Parsley to garnish
Serves: 4-6
Oven temperatures: 180°C (350°F) or gas mark 4Method:
Fry onion until tender. Stir in flour and cook for one minute
Add milk gradually, stirring well and bring to the boil.
Add seasoning to taste
Stir in sweetcorn and fold in the egg white using a metal spoon
Place a layer of sauce in an oven proof dish, cover with the fish, then another layer of sauce
Sprinkle breadcrumbs on top and bake for 30mins
Arrange sliced tomato on top and put under grill until brown
Garnish with parsley
