Fish with Parsley Sauce
This fish in parsley sauce is a traditional British favourite of fish poached in milk served with a quick parsley and lemon sauce.
Equipment
- Frying pan
- Medium saucepan
- Chopping board
- Sharp knife
- Wooden spoon
- Whisk
- Fish Slice
- jug
- paper towel
- Foil
Ingredients
- 600 g white fish fillets
- 45 ml lemon juice 3 tbsp
- 10 g parsley
- 50 g butter
- 50 g flour
- 400 ml milk
- ½ teaspoon salt
- ¼ teaspoon pepper white
Instructions
- Chop the parsley.
- Pat the fish dry, especially if it has defrosted from frozen, as there will be a lot of excess water.
- Place the milk in the frying pan with the fish and bring to a simmer.
- Poach for about 5 minutes, or until the fish is just ready to flake.
- Transfer the fish to a warm plate and cover with foil.
- Pour the poaching milk into a jug.
- Melt the butter in a saucepan over a medium heat.
- Tip in the flour.
- Stir constantly with a wooden spoon while the better melts and blends with the flour then cook for a minute.
- Turn off the heat.
- Gradually whisk in the hot milk a little at a time to make a smooth thickened sauce and heat for a minute.
- Add the parsley, (reserve a tablespoon for garnish), and lemon juice and season to taste.
- Serve the fish with some of the sauce poured over and garnish with the remaining parsley.
- Serve the remaining sauce separately.
Notes
Alternatively, put the fish in an oven dish, cover with foil and bake the fish at 180 C / 350 F / 160 FAN / Gas 4 for 20 mins.
Nutrition
Calories: 526kcalCarbohydrates: 32gProtein: 71gFat: 13gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 178mgSodium: 846mgPotassium: 1331mgFiber: 1gSugar: 12gVitamin A: 799IUVitamin C: 16mgCalcium: 326mgIron: 3mg
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