Lemon fish

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

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

Notes

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

62 Comments

- - rachel1970 said
  - 30 May 2019
    6:19 am
Wow, I absolutely love the sound of the sauce. Delicious.

- - mom101628 said
  - 29 May 2019
    9:28 pm
This looks a marvellous sauce and I would be adding dill now and again to give a different flavour. Thanks for sharing.

- - mom81879 said
  - 17 Nov 2018
    8:00 am
Mmmm. A very adult dish made into a kid friendly one. I’m not much of a seafood eater yet I like the look of this

- - mom112023 said
  - 29 Apr 2017
    1:17 pm
Love a good sauce for seafood. Have saved this to my recipe file. Thanks.

- - rachel1970 said
  - 15 Apr 2017
    8:54 am
LOVE the look and sound of the Lemon Sauce, will be definitely making this

- - mom101628 said
  - 27 Oct 2016
    11:35 pm
Thanks for sharing this recipe – I can imagine this sauce over many dishes.

- - mom160421 said
  - 03 Sep 2016
    2:10 pm
This sauce sounds like it would be perfect over grilled chicken fillets too.

- - ella12 said
  - 31 Aug 2016
    11:58 am
This look so good, got to try this!

- - Melissa89 said
  - 29 Jul 2016
    3:06 pm
Oh yum this would be fantastic for dinner!

- - jodiev1980 said
  - 16 May 2016
    7:24 pm
Sounds yummy but I’d swap the marg for butter

- - sharna_booth_weinrowski said
  - 08 May 2016
    8:57 am
This recipe sound packed full of flavour and yummy!

- - Kymichelle said
  - 05 Apr 2016
    9:26 am
I’m looking for new fish recipes as we don’t eat enough. This would be one 4/5 of my family will hopefully love (fussy 4 year old – maybe not!)
- symplytoogood replied
  
  09 May 2016 , 9:13 am
  Always a bonus when you find a healthy recipe the family will love 🙂 Enjoy!
- - rachelvk said
  - 05 Apr 2016
    8:53 am
This looks delicious and I am pleasantly surprised at how healthy it is! Thanks for sharing.

- - readingwishes said
  - 03 Apr 2016
    11:45 pm
I don’t fish as much as I should…pinning this to cook later, looks yum.

- - mom160421 said
  - 01 Apr 2016
    5:23 pm
This looks delicious. I’ll be making it for dinner tonight.

- - mggarner said
  - 29 Mar 2016
    1:22 pm
My girls will love this, we call “fish” sea chicken otherwise they won’t eat it!
- symplytoogood replied
  
  29 Mar 2016 , 3:12 pm
  Oh that’s so funny, hey I say do whatever it takes to get them to eat healthy food. Enjoy !
- - mom107723 said
  - 29 Mar 2016
    4:19 am
Quick, easy and tasty fish recipe, thankyou for sharing.

- - mum4107 said
  - 28 Mar 2016
    4:45 am
This sounds so delicious. Thank you

- - mom134803 said
  - 28 Mar 2016
    3:44 am
I’m not a fish eater but I love the lemon sauce.
- symplytoogood replied
  
  29 Mar 2016 , 3:17 pm
  This is a versatile sauce and great on chicken too 🙂
  - mggarner replied
    
    31 Mar 2016 , 10:49 pm
    
    Chicken does sound great for it
- - june11 said
  - 26 Mar 2016
    9:23 pm
I know it doesn’t taste the same but you miss getting fresh lemons you can use bottled lemon juice if you have any. They sold out at the shop I went to. Seems everybody had the same idea.