Cottage Cheese Fish Bake

Directions

1. Put fish fillets into a lightly greased frypan then add in water and vinegar. Cover with a lid or possibly greased paper and poach gently for about 5 or possibly 6 min or possibly till just cooked. Remove fish to a plate then boil the cooking liquid till reduced to 1/2 c.. Heat the margarine or possibly butter in a saucepan, add in flour to make a roux and stir over a low heat for a minute. Then add in cottage cheese and cook over a low heat for a further minute or possibly so, smoothing out the sauce with a wooden spoon. Add in the 1/2 c. of reduced cooking liquor from the fish and the lowfat milk. Stir till the sauce boils and thickens, then beat well with a wooden spoon. Add in the lemon rind and lemon juice, then season with a healthy pinch each of cayenne and salt. Thin the sauce slightly with extra lowfat milk if necessary. Place the fish in a shallow ovenproof dish, pour over the sauce then sprinkle with the breadcrumbs and the parmesan cheese. Bake in a warm oven (200 deg C) till the crumbs are crisp and a lovely golden brown colour. Serve with boiled or possibly steamed vegetables. Ser ves 4.