Hello!

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

60 Comments

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

Method

  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.

Notes

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

  • Yum, looks so delicious ???? can’t wait to try

    Reply

  • Sounds yummy but I never have white wine in the house and it would be very wasteful to buy a bottle just for something like this.

    Reply

  • Sounds like a nice light recipe.

    Reply

  • 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.

    Reply

  • No fish eaters here but thanks for sharing.

    Reply

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

    Reply

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

    Reply

  • This looks like a really nice and healthy dinner.

    Reply

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

    Reply

  • Thank you for the recipe.

    Reply

  • Yumm, sounds delicious.

    Reply

  • Great idea!!

    Reply

  • Sounds tasty

    Reply

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

    Reply

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

    Reply

Post a comment
Like Facebook page

LIKE MoM on Facebook

Add a photo
Your MoM account


Lost your password?

Enter your email and a password below to post your comment and join MoM:

You May Like

Loading…

Looks like this may be blocked by your browser or content filtering.

↥ Back to top

Thanks For Your Star Rating!

Would you like to add a written rating or just a star rating?

Write A Rating Just A Star Rating
Join