Fish bobotie

Fish bobotie

 

Fish bobotie 

Ingredients:

425 g can Lucky Star Middlecut
2 slices white Bread (thick)
½ cup Milk
A little Oil
1 Onion, finely chopped
2 garlic Cloves, crushed
1 teaspoon Curry Powder
1 Egg,   lightly beaten
Salt and ground black pepper

Topping
2 Eggs
½ cup Milk
6 Lemon or bay leaves

Method:

Heat the oven to 180ºC.  Break the middlecut into large chunks in the sauce with a fork.  Discard the bones. Soak the bread in the milk and then shred roughly. Heat a little oil in a medium saucepan and fry the onions and garlic until golden brown.  Stir in the curry powder.  Remove from the heat and add the middlecut, bread and beaten egg. Season with salt and pepper . Mix everything gently together. Transfer the bobotie to a casserole and smooth the surface.

Topping

Beat the eggs into the milk and season with salt and pepper.  Pour onto the bobotie.   Bury the leaves into the bobotie and bake uncovered for about 20 minutes until the topping is set and golden.  Serve with rice, chutney and chopped tomato and onion. 

Nutritional Value

Most fish are low in fat and cholesterol and a good source of protein, which makes them a good choice for a healthy diet.  As our bodies require a certain amount of protein daily and the body does not store protein , so  we need to replenish protein  in our daily diet.  All fish are a good source of B vitamins and oil-rich fish are a good source of vitamins A and D.   Most  fish also provide a good source for calcium.

Oil-rich fish, such as salmon, trout, mackerel, herring and sardines, are an excellent source of Omega-3 fatty acids, which are essential to our diet.  Omega-3 fatty acids cannot be manufactured by the body so it is important that we bring them into our diet and eating oil-rich fish provides the Omega-3 fatty acids we need. Some of the benefits of the Omega-3 oil in fish are shown below.

Reduces the risks of heart attacks.
Makes the blood flow easier through the body, reducing blood pressure.
It is felt that it helps the heart beat steadier and reduces the chances of suffering from a stroke.
Some experts think that it can help prevent cancer cells from developing to the tumor stage.
It is also thought to reduce the inflammation in rheumatoid arthritis patients.
Omega-3 fatty acids can also help in development of the brain, nerves and eyesight.
Fish is a good food for a low fat diet.   It is low in calories and many types of fish do not contain any unsaturated fat. 

 

 

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