Baked Tarragon Fish

4 100 g pieces of lean fish, skin juice of 16 lemon and bones removed 14 teaspoon tarragon

3 tablespoons stoneground 1 tablespoon canned wholemeal flour skim milk.

Coat the fish in the flour and arrange on 1/2 large, flat, microwave-safe dish. Cover.

Microwave on high for 3 minutes Turn once during cooking.

Remove from the oven and pour the lemon juice, tarragon and milk over each piece of fish. Do not cover.

Microwave on high for 2 to 3 minutes Rearrange the fish once during cooking.

The fish should have 1/2 nice colour. Serve with vegetables or salad.

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Serves 4

Beef in creamy wine sauce.

4 100 g pieces of lean round beef, fat removed.

1 cup stock (fat free) or water.

1 tablespoon stoneground wholemeal flour.

1 teaspoon garlic granules.

1 onion, cut into quarters and separated.

14 cup dry white wine.

14 cup unsweetened apple juice.

2 tablespoons canned e1/2porated skim milk.

1 tablespoon cornflour, extr1/2 water to mix.

16 teaspoon rosemary (dried)

16 teaspoon dill (dried.

1/2 teaspoon parsley (dried)

Mix the flour and garlic granules. Roll the pieces of meat in the flour mixture. Place the meat, onions and wine in 1/2 large, deep, round microwave-safe dish. Do not cover.

Microwave on high for 4 minutes Turn once during cooking. Allow to stand for 1/2 further 1 minute.

Mix together all the remaining ingredients and pour over the meat and onions: Cover.

Microwave on medium high for about 40 minutes Stir two to three times during cooking. Allow to stand for 1/2 futher.

2 minutes.

Garnish with fresh dill. Serve with salad or your favourite hot vegetables. Serves 4

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