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Diabetics – Fish stir-fry.

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29 Oct 2002
The RETIRED Boring Camper
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This is quick and easy to do in the skottel. Very tasty.

1 t olive oil.
1 stick celery – finely chopped.
1 onion – finely chopped.
1 t crushed garlic or 1 clove minced.
1 x 410 g tin of tomatoes – undrained – mashed.
1 x 410 g tin butter beans – drained.
1 t minced chili. (I used mild chilli powder.)
½ cup dry white wine.
4 deboned white fish fillets. Cut into cubes.
2 T chopped fresh parsley.
Freshly ground black pepper.


1: Heat the oil in the skottel.
2: Add the celery, onion and garlic and sautι for about 5 minutes.
3: Add the tomatoes, beans and chilli.
4: Simmer for about 10 minutes.
5: Meanwhile – heat the wine in a medium saucepan over moderate heat.
6: Add the fish, and poach for about 3 – 4 minutes – until just cooked through.
7: Add the cooked fish with the juices to the tomato and beans in the skottel.
8: Add the parsley and pepper to taste.
9: Serve with ‘pap’ or mashed potatoes and mixed salad.

The mashed potatoes should be prepared using only low-fat or fat-free milk and very little ‘lite’ margarine.
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