Whiting Ragout

(SERVES 4)

• 1 onion, finely chopped
• 1 garlic clove, crushed
• 15 g/ ½ oz/1 tbsp low-fat spread
• 100 g/4 oz button mushrooms, sliced
• 400 g/14 oz/1 large can chopped tomatoes
• 15 ml/1 tbsp tomato puree (paste)
• 50 g/2 oz/ ½ cup frozen peas
• 15 ml/1 tbsp chopped parsley
• Grated rind and juice of ½ orange
• Salt and freshly ground black pepper
• 450 g/1 1b whiting fillet, skinned and cut into thin strips

To serve:

• 175 g/6 oz/ ¾ cup wild rice mix, boiled
• 40 g/1 ½ oz/ 1/3 cup low-fat Cheddar cheese, grated

Fry (sauté) the onion and garlic in the low-fat spread for 3 minutes until softened and lightly golden. Add the remaining ingredients except the fish. Bring to the boil, reduce the heat and simmer for 10 minutes until pulpy. Add the fish and cook for a further 4-5 minutes until the fish flakes easy with a fork. Taste and re-season if necessary. Spoon on to a bed of boiled wild rice mix and sprinkle with the cheese before serving.