1 1/2 pounds swordfish (or any white fish, such as cod, halibut, or red snapper, cut into 2/3 x 1 1/3-inch sections)
2 cups broccoli, separated into flowerets
2 cups cauliflower, separated into flowerets
1 teaspoon salt
1/8 teaspoon pepper
2 cups milk
< White Sauce >
3 tablespoons all-purpose flour
1 teaspoon chicken bouillon granules, or 1 cube, crushed
1 cup milk
< Garnish >
1 tablespoon parsley
1.
Place the broccoli and cauliflower in a microwave-safe bowl (4 liter or 4 quart), and arrange the swordfish on top. Sprinkle with salt and pepper.
2.
To make the White Sauce, mix the flour and chicken bouillon in a cup and gradually add the cup of milk. Pour over the fish.
3.
Add 2 more cups of milk. Cover with a vented microwave lid.*
4.
Cook on HIGH (1200W) for 18 – 20 minutes.
5.
Take out and make sure the fish is cooked. Transfer to warm serving bowls and garnish with parsley.
* When using plastic wrap as a cover poke a hole in the center to release the steam.
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1 1/2 pounds swordfish (or any white fish, such as cod, halibut, or red snapper, cut into 2/3 x 1 1/3-inch sections)
3 tablespoons all-purpose flour