Cottage Cheese Fish Bake

Put fish fillets into a lightly greased frypan then add water and vinegar. Cover with a lid or greased paper and poach gently for about 5 or 6 minutes or until just cooked. Remove fish to a plate then boil the cooking liquid until reduced to 1/2 cup. Melt the margarine or butter in a saucepan, add flour to make a roux and stir over a low heat for a minute. Then add cottage cheese and cook over a low heat for a further minute or so, smoothing out the sauce with a wooden spoon. Add the 1/2 cup of reduced cooking liquor from the fish and the milk. Stir until the sauce boils and thickens, then beat well with a wooden spoon. Add the lemon rind and lemon juice, then season with a pinch each of cayenne and salt. Thin the sauce slightly with extra milk if necessary. Place the fish in a shallow ovenproof dish, pour over the sauce then sprinkle with the breadcrumbs and the parmesan cheese. Bake in a hot oven (200 deg C) until the crumbs are crisp and a lovely golden colour. Serve with boiled or steamed vegetables. Ser ves 4. Per serving: 1048 Calories (kcal); 13g Total Fat; (11% calories from fat); 211g Protein; 9g Carbohydrate; 453mg Cholesterol; 1565mg Sodium Food Exchanges: 0 Grain(Starch); 28 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.