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submitted by: PATERSON@pro.und.ac.za (Sally Paterson, Durban, South Africa) My contribution for the month! This is a Mauritian dish and is delicious. 1. Heat the tomato and onion mix and add all the other ingredients except the fish, sauce, cheese and breadcrumbs 2. Cook the mixture slowly for 10 minutes and then add the chopped raw fish and cook for a further 10 minutes 3. Make the bechamel (white) sauce and add lots of grated cheese and a little paprika and then add to fish mixture 4. Place the mixture in an ovenproof dish, sprinkle with more grated cheese, parsley and toasted breadcrumbs and bake for 20 minutes - then grill until brown and bubbling. Serve with rice and tossed french salad and garlic bread! DAVE
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|Serving Size: 1 Serving (308g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 1 (9%)|
|Amt Per Serving||% DV|
|Total Fat 0.1g||0 %|
|Saturated Fat 0g||0 %|
|Monounsaturated Fat 0g|
|Polyunsanturated Fat 0g|
|Cholesterol 0mg||0 %|
|Sodium 62.7mg||2 %|
|Potassium 106.1mg||3 %|
|Total Carbohydrate 2.6g||1 %|
|Dietary Fiber 0.7g||3 %|
|Sugars, other 1.9g|
|Protein 0.4g||1 %|
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Calories per serving: 11
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