Poached Hake in Velvet Lemon Sauce

(SERVES 4)

• 2 lemons
• 4 hake fillets, about 175 g/6 oz each, skinned
• 150 ml/ ¼ pt/ 2/3 cup fish or vegetable stock, made with ½ stock cube
• 150 ml/ ¼ pt/ 2/3 cup skimmed milk
• 1 small bay leaf
• 15 g/ ½ oz/1 tbsp low-fat spread
• 150 ml/ ¼ pt/ 2/3 cup very low-fat plain yoghurt
• 15 ml/1 tbsp cornflour (cornstarch)
• Salt and white pepper
• A few grains of artificial sweetener (optional)
• A few coriander (cilantro) leaves

To serve:

• Parsleyed Potatoes
• Baby Asparagus Spears

Pare the rind off one of the lemons and cut into thin strips. Boil in water for 2 minutes. Drain, rinse with cold water, drain again and reserve for garnish. Grate the rind off the second lemon and squeeze the juice from the both. Put the fish in a flameproof casserole (Dutch oven) with the stock, milk, most of the lemon rind, the lemon juice and the bay leaf. Bring to the boil, reduce the heat, cover and cook gently for 6 minutes or until the fish is tender and just cooked through. Carefully lift out the fish with a fish keep warm. Blend the low-fat spread into the juices. Blend together the yoghurt and cornflour and stir into the pan. Bring to the boil and cook for 2 minutes, stirring. Season to taste with salt, pepper and a few grains of sweetener, if liked. Discard the bay leaf. Spoon the sauce over the fish and sprinkle with the reserved lemon rind. Lay a few coriander leaves to the side of each piece and serve with Parsleyed Potatoes and Baby Asparagus Spears.