White Fish with Cajun Sauce 5-11 Years
Ingredients (10 portions)
| Amount | Measure | Name |
|---|---|---|
| 700 | g | Cod filleted and boned |
| 80 | g | Onions |
| 40 | g | Green peppers |
| 40 | g | Red peppers |
| 80 | g | Sweet corn, canned in water |
| 300 | ml | KNORR Americas Cajun Ready to Use Sauce |
Preparation
Advance Preparation
Pre heat an oven to 180ºC (375ºF) gas 5. Warm the serving dishes. Prepare ingredients as directed.
Method
1. Place the prepared fish onto a suitable oven tray.
2. Combine the prepared vegetables with the KNORR Cajun RTU Sauce.
3. Place a portion of the vegetable mixture on top of each of the fish portions.
4. Cover with baking foil, place into the pre-heated oven and bake for 20 minutes or until the fish is thoroughly cooked.
5. Remove the fish from the oven and serve on the warmed serving dishes
Service Hint
Serve with a suitable portion of pasta or potato, and a portion of salad or suitable vegetables.
Handy Hint
Any white fish can be used for this recipe. The correct size portion of pasta, Rice (or other carbohydrate) is 70g for primary school children or
86g for secondary school children
Healthy Nutritional Hint
Added salt is not recommended but if used keep to a minimum . If using oil use unsaturated (olive or sunflower) and reduce the quantity used where possible. This helps to provide a nutritional balanced dish.
Guideline Daily Amounts
Each portion contains:
of an adult woman guideline daily amounts
