400 g fish, for example hake or kingklip or Cape whiting, fresh or frozen (1 packet)
175 ml low fat plain yoghurt (1 medium tub)
½ packet white onion soup powder
60 ml low fat milk
freshly ground black pepper to taste
30 g lower fat cheese (1 matchbox before grating)
60 ml fresh parsley, chopped
1
Preheat the oven to 200°C.
2
Spray a 150 x 200 mm ovenproof dish with non-stick cooking spray and place the fish in the dish.
3
Pour the yoghurt into a mug. Add the soup powder and stir until well combined. Pour the milk into the mug and mix through.
4
Pour the yoghurt mixture over the fish and season with the freshly ground black pepper. Bake for 20 minutes.
5
Grate the cheese over the fish and bake until it bubbles.
6
Serve immediately, together with two or three baby potatoes per person (garnished with parsley) and two or three cooked vegetables.
Ingredients
400 g fish, for example hake or kingklip or Cape whiting, fresh or frozen (1 packet)
175 ml low fat plain yoghurt (1 medium tub)
½ packet white onion soup powder
60 ml low fat milk
freshly ground black pepper to taste
30 g lower fat cheese (1 matchbox before grating)
60 ml fresh parsley, chopped