Prep Time: 30 minutes

Serves: 3

Ingredients

• 2 white fish fillets (300g sole or sea bass)
• 1 bunch spinach, stalks removed and chopped finely
• ½ green bell pepper
• 1 tsp. garlic, finely minced
• 1 red chili, diced finely
• ½ cup low fat milk
• 1 tsp. corn flour
• 2 slices low fat cheddar cheese, shredded
• 1 tsp. salt
• ½ tsp. pepper
• 3 tsps. olive oil

Method

• Wash the fish well, pat dry and coat with spice mixture: ½ tsp. salt, ½ tsp. pepper and 1.5 tsps. olive oil.
• Add the fish to a hot non-stick pan and pan-fry on each side for about 5 minutes on a simmering flame. Note: thicker fillets may take longer to cook.
• Dish out the fish on a flat plate.
• In another pan, add 1.5 tsps. olive oil, garlic and chili. When the garlic browns add chopped spinach and bell peppers and cook on a low flame until the spinach wilts. Add ½ tsp. salt.
• Then add milk mixed with cornflour and the cheese.
• When the sauce thickens, turn off the flame and pour the sauce over the fish. Serve immediately.

Nutrition (Per Serving): Calories 325; total carbohydrate: 18.5g; dietary fibre 1.5g; total sugar:4.6g; protein 19.8g; total fat 19.1g; saturated fat 3.6g; cholesterol 37mg; sodium 1560mg.

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.