Serves 4
  • 750g firm white fish fillets
  • 1 medium sized onion, grated
  • 1 tablespoon French Mustard
  • 4 teaspoons grated Parmesan cheese
  • 100ml low-fat plain yoghurt
  • 2 tablespoons butter, softened
  • salt and freshly ground pepper to taste

Place the fish fillets in a large, shallow dish and season. Combine all remaining ingredients and spread over the fish. Cover with greaseproof paper and microwave on High for about 10 minutes, until the fish flakes when tested with a fork. Leave to stand for 3 minutes before serving with a tossed salad.

source: quick and easy microwave cooking