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5-2 diet hake in saffron cream sauce

5-2 Diet Hake with Saffron Sauce

Course Lunch
Cuisine British
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 1
Author Fiona Maclean

Ingredients

  • 1 piece Hake or other sustainable white fish (about 150-200g)
  • 1 tablespoon Chopped chives
  • 1 tablespoon Low fat creme fraiche
  • 1 tablespoon White wine
  • 1/2 tablespoon Lemon juice
  • 4 shots Fry 1Cal Olive Oil Spray
  • 2 teaspoons Milk
  • 4-6 Saffron Threads
  • Salt and Pepper to taste

Instructions

  1. Put the saffron in the milk and warm in the microwave for 20 seconds. Allow the mixture to infuse while you cook the fish
  2. Coat the fish on both sides with Fry I cal olive oil spray. Heat a heavy based frying pan on a medium heat and put the fish service side down. Cook for a few minutes.
  3. Add the wine and lemon juice and turn the fish over. Reduce the heat to low and allow the liquid to bubble for a few minutes
  4. Stir in the creme fraiche and the milk and saffron mixture and cook till slightly thickened.
  5. Stir in the chives and add salt and pepper to taste. Serve with a simple green vegetable or a rocket salad