Lunch

Fish Dish is for Lunch.

Fish Dish takes 10 minutes to prepare.

Fish Dish takes 30 minutes to cook.

Fish Dish makes 4 servings.

The ingredients for Fish Dish are:

1 can tuna in water
1 cup chopped carrots
1/4 cup dried green peas
2 cups non-fat milk
1 tablespoon plain flour to thicken
mixed frozen spring vegetables
Vegetable stock cube

1 cup Rice

Here is how you make Fish Dish:

Cook rice by absorption method - cover rice with cold water to about 1 inch over the rice. Cook uncovered until most of the water is absorbed (holes appear on the surface). Take pan off the heat and put the lid on - set aside for 20 minutes.This method works no matter how much rice is used. Make a white sauce with a little milk and flour; add the rest of milk and stock cube and vegetables and tuna. Cook until vegetables are tender.Check seasoning and add required salt. Serve over rice with slice of lemon.This tuna sauce is also good served on toast.American ingredients are much more processed than I am using and there seem to be no equivalents. I must admit that I don't know what some of the brands and names mean.Serves 2 for a main meal.Number of Servings: 4Recipe submitted by SparkPeople user NANKNITTER.

The nutritional information for Fish Dish is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 126.7

• Total Fat: 0.6 g
• Cholesterol: 14.0 mg
• Sodium: 223.1 mg
• Total Carbs: 17.0 g
• Dietary Fiber: 5.9 g
• Protein: 16.6 g

The dietary needs meet for Fish Dish is Low Fat