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Nutrition: per serving

  • kcal281
  • fat15g
  • saturates3g
  • carbs7g
  • sugars3g
  • fibre4g
  • protein30g
  • salt0.24g
    low
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Method

  • step 1

    Mix together the lettuce, spring onions and peas in a microwave-proof dish. Drizzle with olive oil. Sit fish fillet on top, spoon over crème fraîche, then season. Cover with cling film, then pierce film.

  • step 2

    Microwave on Medium for 6-8 mins until the fish is cooked. Lift fish off the lettuce, then give lettuce and peas a good stir. Spoon lettuce mix and sauce onto a plate, then sit fish on top.

RECIPE TIPS
KEEP IT FRESH

If you decide to buy larger canned goods, make sure that you transfer the remaining contents to a plastic container and use within a few days.

SHOPPING FOR ONE

It’s often cheaper to buy meat, chicken and fish in larger packs, so divide it into portions and freeze for another time.

THINK AHEAD

Plan your meals so that you can recycle your leftovers, for instance cook extra boiled potatoes one night and use them in a frittata the next day.

Recipe from Good Food magazine, September 2006

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Comments, questions and tips (18)

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Overall rating

A star rating of 4 out of 5.24 ratings

davie977

Just knocked this up as a snack. Frozen Hake fillet defrosted overnight, left out lettuce but everything else as recipe. Used a chinese takeaway plastic container with small hole cut in lid and microwaved for 4mins. Absolutely delicious.

Che Guevaraa avatar

Che Guevaraa

Surprisingly tasty for a micro meal. I didn’t have a problem with water content although I did use about a spoon and a half of creame fraiche. I cooked it for 8 minutes in a 800 watt microwave and it was cooked perfect. It’s not something I would write home about but certainly a quick and tasty…

Jennifer Lucy

A star rating of 5 out of 5.

I really liked this, but agree about the water; however, I used more crème fraîche the second time and it worked better. I also added some brown microwave rice to the veg for the carbs and it was great. I still haven't quite worked out the cooking time (I used salmon then basa) and needed to cook…

lizleicester

A star rating of 2 out of 5.

This is very quick to make but otherwise nothing special.

GeorginaAM

I did this in the microwave, I used baby leaf salad instead of lettuce, was much less watery. Bit of lemon zest and juice livens it up a bit.

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