Fish Bread and Butter Pudding

A light and nutritious, but substantial mid-week dinner that's easy to prepare.

Recipe Ingredients:

1/2 pound white fish fillet, skinned
1/2 pound smoke fish fillet
1/4 pound raw prawns
1/2 cup button mushrooms (optional)
6 slices of bread, lightly buttered
3 large eggs
1 3/4 cups semi-skimmed milk*
3 1/2 ounces cheddar cheese, shredded

Cooking Directions:

1. Preheat the oven to 400°F (205°C).
2. Cut the fish into bite-size pieces. Mix together with the prawns and place evenly in a greased shallow oven-proof dish.
3. Cut the pieces of bread diagonally and place overlapping on top of the fish, buttered side up.
4. Beat together the eggs, add milk and pour over the bread and butter and fish.
5. Cover with a sheet of plastic wrap and press down to ensure the bread soaks up the egg and milk mixture, let sit for 20 minutes.
6. Remove plastic wrap and sprinkle with the shredded cheese.
7. Place in the oven on a baking sheet and bake for 25 minutes.

Makes 2 servings.

*Also called low-fat milk, generally 1.7 to 2% fat.

Tips:

• There is a big variety of fish that can be used, such as coley, pollock and haddock.
• If using frozen fish, thaw first.
• Prawns are not essential, if not using, add more fish.

Nutritional Information Per Serving (1/4 of recipe): Calories: 494; Total Fat: 24g; Saturated Fat: 13g; Total Carbs: 25g; Fiber: 2g; Sugar: 7g.

Recipe and photograph courtesy of the Flour Advisory Bureau.