Fish Stew (White sauce)

This is an option for the fish stew if you want to add calcium into the diet

Ingredients

• 1 onion
• 1 clove garlic
• 2 carrots
• 4 sticks celery
• red pepper (optional)
• mixed herbs (or dill instead)
• 2 med pieces of haddock/other fish (tail end has less bones)
• fish stock cube
• 50g plain flour
• 50g margarine/butter
• 300mls milk
• sml amt olive oil, salt & pepper

Method

1. Peel and cut onion into small dice, heat oil in a saucepan (4) and add onion, salt & pepper saute on med heat (2) until onion is soft. 
2. Crush garlic, add this and the herbs to the pot, stir well.
3. Peel and cut carrots into thin slices add to the pot and stir well
4. Cut the celery into thin slices and add.
5. If using cut the red pepper in half length-ways then remove the pips and throw away, cut the pepper into small dice and add.
6. Add the marg/butter into the saucepan and allow to melt
7. Add the flour and mix well for 2 mins - don't let it stick
8. Add a third of the milk, crumble the stock cube into the pot and mix well until disolved, then  keep stirring until it becomes thick.
9. Gradually add the milk in the same way until all the milk is added. 
10. Cut the fish into bite size pieces and add to the sauce simmer for 10 minutes.
11. If it's too thick add more milk.
12. Serve with mashed/baked potato, rice or pasta.