Microwave Cod and Apples

An extremely quick dinner party or main meal fish casserole, easy to prepare but with sophisticated flavors and appearance. Recipe serves 4.

Power Setting: High (100%)

Ingredients:

1 3/4 pound (800 g) cod (tail or 2 fillets)
4 tablespoons lemon juice
1 large onion
3 Granny Smith apples
2 ounces (50 g) butter
Salt and pepper
Pinch of brown sugar
2 teaspoons mild curry powder
1 tablespoon flour
1/2 pint (300 ml) good white wine
1 ounce (25 g) butter
2 tablespoons brandy

Method:

1. Rinse the fish under cold water and dry with absorbent kitchen paper. Sprinkle with the lemon juice and leave to stand for 15 minutes.
2. Peel and chop the onion. Wash, core and slice 2 of the apples. Place the butter in the casserole and cook for 1 minute to melt. Add the onion and apple and cook for 2 minutes.
3. Add salt and pepper to taste with the sugar, curry powder and flour, blending well. Cook for 1 minute. Gradually add the wine, blending well, and cook for 3 minutes, stirring after 2 minutes. Place the fish on top and cook, uncovered, for 6-8 minutes or until the fish flakes easily.
4. Peel, core and slice the third apple. Preheat a browning dish for 5 minutes or according to the manufacturer's instructions. Add the butter and swirl to coat. Add the apple and cook for 2 minutes, turning over after 1 minute.
5. Remove the fish from the sauce and arrange on a warmed serving dish. Add the brandy to the sauce and pour over the fish. Garnish with the golden apple slices. Serve with rice or potatoes.

To freeze: Cook cod in its sauce to end of Step 3. Cover, label and freeze.
Freezer life: 1 month.
To use: Thaw then cook for 3-4 minutes till hot, then complete Steps 4 and 5.

Date and Fig Spread

Dates and dried figs have all the sweetness you need as a substitute for traditional sugar-laden fruit jams. Recipe makes 2 cups.

Ingredients:

1 cup seedless dates
1 cup dried figs
6 teaspoons lemon juice
1/4 cup orange juice

Method:

1. Chop fruit finely.
2. Add to bowl, pour juice over, cover and soak overnight.
3. Spoon into blender or food processor and blend for approximately 2 minutes until smooth.
4. Store, covered, in a jar in refrigerator.

Beef Fillet with Bean Sprouts

Strips of beef combine with fresh bean sprouts and spinach in this quick and easy stir-fry. Recipe serves 4.

Ingredients:

1 pound (500 g) fillet of beef
1/2 teaspoon cornflour
1/4 cup sunflower or corn oil
2 cloves garlic
1/3 cup soy sauce
5 ounces (155 g) fresh bean sprouts
3 1/2 ounces (100 g) fresh young spinach
Salt to taste
Freshly milled black pepper to taste
1/2 cup chicken stock
1 tablespoon medium sherry

Method:

1. Cut beef fillet into very thin slices across the grain. Sprinkle with cornflour.
2. Heat oil in wok until very hot, but not smoking. Add beef, slice by slice, and stir-fry briskly until browned. Remove from wok with ladle. Drain on rack or on absorbent kitchen paper.
3. Crush garlic into bowl with garlic press. Add soy sauce and mix in meat. Cover and leave to marinate.
4. Rinse bean sprouts under cold, running water. Drain thoroughly.
5. Wash spinach thoroughly to remove grit and drain. Pull leaves off stalks.
6. Add bean sprouts to remaining oil in wok and stir-fry for 1 minute. Add spinach to wok and stir-fry for 2 minutes. Lightly season with salt and pepper. Moisten with stock and sherry.
7. Add beef to wok with soy sauce and ginger mixture and mix in well. Bring to boil and cook for 1 minute. Adjust seasoning to taste.
8. Serve with mixture of brown and wild rice, cooked separately then forked together.

Fresh Strawberry Jam

You can vary this easy low-sugar preserve by using other berry fruits instead of strawberries. Recipe is suitable to microwave and makes 1 cup.

Ingredients:

8 ounces (250 g) strawberries, hulled and roughly chopped
1 tablespoon water
1 tablespoon lemon juice
1 level teaspoon gelatin soaked in 1 1/2 tablespoons water
2 sachets Equal or other artificial sweetener equivalent to 4 level teaspoons sugar

Method:

1. Place strawberries in saucepan with water and lemon juice.
2. Cover, bring to the boil and simmer for 10 minutes, or microwave on High for 5 minutes.
3. Mash fruit slightly and stand for 10 minutes.
4. Dissolve gelatin according to instructions on packet, add to fruit.
5. Stir in sweetener.
6. Pour into a clean hot jar. Cover, cool and refrigerate.

Spanish-Style Microwave Hake

This easy main meal of hake fillets casseroled with a tasty combination of tomatoes, chili, peppers and garlic comes from Bilbao on the northern coast of Spain where fish are in plentiful supply. Use olive oil for an authentic Spanish taste. Recipe serves 4.

Power Setting: High (100%)

Ingredients:

2 pound (1 kg) hake fillets
2 tablespoons all-purpose (plain) flour
Salt and pepper
8 ounces (500 g) tomatoes
1 fresh green chili
2 green peppers (capsicums)
4 tablespoons oil
2 tablespoons tomato paste
3 garlic cloves

Method:

1. Wash the hake and pat dry with absorbent kitchen paper. Cut into large chunks and coat lightly in seasoned flour. Blanch, peel and chop the tomatoes. Remove seeds and finely chop the chili. Remove seeds and slice the peppers.
2. Place the oil in a 3 pint (1.75 litre) casserole and cook for 2 minutes. Add the fish and cook for 2 minutes. Turn the fish over and cook for a further 1 minute. Remove from the casserole with a slotted spoon or fish slice.
3. Add the tomatoes, tomato paste, chili, peeled and crushed garlic and peppers, and cook for 4 minutes, stirring after 2 minutes.
4. Return the fish pieces to the casserole, cover and cook for 6-8 minutes or until the fish flakes easily. Adjust the seasoning and serve immediately with crusty bread.

To freeze: Cool, turn into a rigid container, cover, label and freeze.
Freezer life: 2 months.
To use: Thaw and cook for 3-4 minutes till hot.

Sweet Cheese Danish

Made from an authentic European recipe, this pastry has a delightful creamy center. Serves 8.

Ingredients:

2 cups strong white flour
Pinch of salt
1 ounce (30 g) butter, chilled and diced
6 teaspoons caster sugar
1 sachet rapid-rise dried yeast
1 egg, beaten
4 ounces (125 g) unsalted butter, softened
Beaten egg, to glaze
Filling:
1/3 cup seedless raisins
6 1/2 ounces (200 g) cream cheese
1 egg yolk
1 teaspoon cornflour

Method:

1. Sift the flour and salt into a large mixing bowl. Rub the chilled butter into the flour with fingertips until the mixture resembles fine breadcrumbs. Stir in the sugar and yeast. Mix in the egg and 4-5 teaspoons lukewarm water to form a soft dough. Knead until smooth.
2. Place the dough in an oiled bowl; cover with oiled clear plastic wrap. Leave the dough to rise in a warm place for about 30 minutes.
3. Put the softened butter between 2 pieces of plastic wrap or greaseproof paper. Flatten with a rolling pin to a 5 inch (12.5 cm) square.
4. On a lightly floured surface, roll out the dough to a 10 x 8 inch (25 x 20 cm) rectangle. Put the flattened butter in the middle; fold the long sides of the dough into the center so that they overlap. Fold the top and bottom ends into the center.
5. Turn over and roll into a 10 x 8 inch (25 x 20 cm) rectangle. Repeat the folding and rolling process two more times, chilling whenever too soft to handle.
6. To make the filling, in a small bowl, mix together the raisins, cream cheese, egg yolk and cornflour. Chill until ready to use. Meanwhile, preheat the oven to 440 degrees F (220 degrees C).
7. Roll out the dough to a 16 x 10 inch (40 x 25 cm) rectangle. Spread the filling down the center, leaving 2 inches (6 cm) uncovered at the top and bottom and 2 inches (6 cm) on either side. Brush the edges with beaten egg. Fold in the ends just over the filling.
8. Cut the dough into strips on both sides of the filling at 1 inch (2.5 cm) intervals. From alternate sides, fold the strips over the filling until it is covered. Trim any ragged edges.
9. Transfer to a large baking tray and brush with beaten egg. Leave to rise in a warm place for 20 minutes. Bake for 25-30 minutes, or until the pastry is golden.

Lemon and Garlic Chickpea Spread

This versatile spread can be used as a sandwich filling or a dip. For variety as well as for extra nutrition, stir in a chopped small red pepper (capsicum) or 8 ounces (250 g) of chopped fresh English spinach. Recipe makes 3 cups.

Ingredients:

1 can (1 pound/500 g) chickpeas, drained and rinsed
11 ounces (320 g) frozen green peas, thawed
1/4 cup lemon juice
1 tablespoon vegetable or olive oil
1 teaspoon ground cumin
1 clove garlic, crushed
4 drops Tabasco or chili sauce, or to taste

Method:

1. In a food processor or blender, blend the chickpeas, green peas, lemon juice, oil, cumin, garlic and Tabasco sauce for 1 minute or until pureed. Refrigerate, covered, for 1 hour before serving. Will keep, covered and refrigerated, for 2 days.

Tex-Mex Variation: Omit the garlic and Tabasco sauce and stir in 1/4 cup chopped mild green chilies and a finely chopped spring onion.