- 1 tsp Oil
- 1 tsp Butter
- 3 Egg White
- 50 gm Capsicum
- 3 tsp Wheat Flour
- 25 gm Spring Onion
- 100 gm Pomfret Fish
- 100 ml Skimmed milk
- Salt and Pepper to taste
- Steam fish and flake it.
- Chop spring onions and capsicum and saute them in oil. Keep aside.
- Prepare white sauce. Roast the flour lightly in butter. Remove from fire. Stir milk into the flour gently to prevent lumps and return to heat, Keep stirring the mixture till it thickens. Remove from fire and add the vegetables and the flaked fish to the sauce.
- Beat egg whites; fold it into the white sauce mixture, season with salt and pepper.
- Pour into a greased souffle dish and bake at 150o C for 30-40 minutes.
Tip: To know how long to cook fish, measure at the thickest point, then allow 10 minutes per inch. This applies to all methods of cooking, such as broiling, frying, grilling, poaching, and steaming.