• Serves 4
  • 20 minutes
  • Difficulty Easy
  • 11 Ingredients


This fish dish has only 2.9g of fat and 149 calories per serve, it won’t break the calorie budget. A delicious creamy lemon sauce to serve over fish, chicken or prawns.

Ingredients (serves 4)

  • 1 tablespoon (15g) Flora Light® margarine
  • ¼ teaspoon crushed garlic (in jar)
  • 1 tablespoon plain flour
  • ½ cup skim milk
  • ½ teaspoon chicken stock powder
  • 1 tablespoon white wine
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon fresh coriander chopped
  • pepper to taste
  • 4 x 125g fish fillets
  • cooking spray


  1. In a non-stick saucepan melt margarine with garlic, add flour and combine.
  2. Slowly add in milk, using a whisk to avoid lumps, until boiling. Add stock powder, wine, lemon juice, coriander, pepper to taste.
  3. Cook fish fillets in a non-stick frypan that has been generously coated with cooking spray, turning once.
  4. Pour sauce over fillets and serve.


Fish is an excellent source of essential fatty acids and great for heart health.

  • Sounds like a nice light recipe.


  • I struggle to cook seafood as I’m not very confident with how to, but this recipe looks easy and sounds delicious. Will definitely be trying this to add more fish into our diets.


  • No fish eaters here but thanks for sharing.


  • Whilst this looks so awesome and yum to me I’m a lone fish lover in my family. Noone else will eat it.


  • This grest plus so healthy. Great way to give the fish great flavour


  • This looks like a really nice and healthy dinner.


  • I do know fish is good for you but sadly I am not a lover of fish …hubby however would like this.


  • Thank you for the recipe.


  • Yumm, sounds delicious.


  • Great idea!!


  • Sounds tasty


  • If you are allergic to fish you could use finely sliced chicken breast


  • My husband would have loved it if I had served this to him on all the fish he used to catch.


  • I like the addition of the chicken stock – great idea!


  • We really don’t eat enough fish in our home. I love it, but the rest of the family don’t. This may get them over the line.


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