Ingredients:

2 tbsp special oil

1- ½ cups chopped onions

2 tbsp flour

1- ½ cups skim milk

2 cups canned drain tomatoes

1 cup diced green peppers

¾ tbsp salt

¼ tbsp thyme

2 tbsp minced parsley

1- ½ pounds halibut, cod or haddock, cooked and flaked

¼ cup chopped green olives

2 tbsp Worcestershire sauce

½ tbsp freshly ground black pepper

2 tbsp bread crumbs

Procedure:

          Heat the oil in a saucepan; sauté the onions 5 minutes. Blend in the flour; add the milk, stirring steadily to the boiling point. Mix in the tomatoes, green peppers, salt and thyme; cook over low heat 15 minutes. Stir in the parsley, fish, olives, Worcestershire sauce and pepper. Turn into a 2-quart casserole; sprinkle with the bread crumbs. Bake in a 375 degree oven 15 minutes.

Serves 6.

Per serving

Calories 210

Saturated fat 1.1 gram

Polyunsaturated fat 3.9 gram

Total fat 7.7 grams

Reference:

The Low Salt, Low Cholesterol Cookbook

Myra Waldo    

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