Per serving – 1.5 Protein, 1 Milk, 1 Fat, 1/2 CC
500ml fat free milk
10ml extra light margarine
2 TBSP self-raising flour
A handful fresh dill
Salt and lemon pepper to taste
Poach haddock in 1 cup milk with dill added – for about 5-10 minutes until fish flakes easily. Remove haddock, flake and set aside. Using your microwave – melt margarine and stir in flour to form a thick paste. Add a bit of milk, stir until smooth. Stir into the milk haddock was poached in, make sure to get a smooth paste, stir with a whisk if lumps form. Slowly add the rest of the milk, keep stirring. Add seasoning to taste. Add flaked haddock and simmer for a few minutes to heat through.
Serve with a serving of pasta or cauliflower mash (count as extra CC (pasta) or veg (Cauliflower).