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.