Tasty Whiting Bake

(SERVES 4)

• 100 g/4 oz/ ½ cup long-grain rice
• 40 g/1 ½ oz/3 tbsp low-fat spread
• 2 large onions, sliced
• 30 ml/2 tbsp chopped parsley
• 5 ml/1 tsp paprika
• 450 g/1 1b tomatoes, skinned and chopped
• Salt and freshly ground black pepper
• 450 g/1 1b whiting fillet, cut into thick strips
• 15 ml/1 tbsp cornflour (cornstarch)
• 5 ml/1 tsp dried dill (dill weed)
• 150 ml/ ¼ pt/ 2/3 cup soured (dairy sour) cream
• 25 g/1 oz/ ½ cup wholemeal breadcrumbs
• 1.5 ml/ ¼ tsp cayenne

To Serve:

• Spinach with Mushrooms

Cook the rice according to the packet directions. Drain, rinse with cold water and drain again. Lightly grease a 1.5 litre/ 2 ½ pt/6 cup ovenproof dish with a very little of the low-fat spread. Spoon the rice into the base and spread out. Melt 25 g/1 oz/2 tbsp of the remaining low-fat spread in the rice saucepan and fry (sauté) the onions for 5 minutes, stirring, until browned and softened. Mix in the parsley, paprika, tomatoes and some salt and pepper. Spoon over the rice. Toss the fish in the cornflour with a little salt and pepper. Spoon over the rice. Toss the fish in the cornflour with a little salt and pepper. Lay on top of the tomato mixture and sprinkle with the dill. Pour over the soured cream. Cover and bake in a preheated oven at 190degree C/375degree F/gas mark 5 for 30 minutes. Meanwhile, melt the remaining low-fat spread in a frying pan (skillet) and fry the crumbs, stirring, until golden brown. Mix with the cayenne. Scatter over the cooked fish dish and serve straight away with Spinach with Mushrooms.