This fish is baked with a white sauce made of olive oil, fat free milk, flour and seasoning. It is an easy,simple recipe as well as very flavourful. Warm, comforting, satisfying winter, weekday meal.
Ingredients
* 5 white fish fillets (hake, cod, kingclip) marinated in lemon juice and salt for 20 minutes * 2 tbsp olive oil * 2 Cups fat free Milk * 2 Tbsp Refined flour * 1 tsp Salt * 1/4 Tsp black pepper * Slices of tomato and onion * Dry parsley * 1/4 cup low fat cheese
Method 1. Spray and cook a non stick frying pan or grill plate and add the fish over high heat. Brown on both sides, then cook over low heat till cooked. Place the fish in an oven proof deep dish. 2.To make the sauce, heat the olive oil and add the flour, keeping the heat low. Saute till just a suggestion of brown. 3. Take the pan off the heat and add the milk very gradually, stirring vigorously all the time. 4. Put the pan over the heat again and let it come to a boil, stirring often to avoid scorching. 5. When it comes to a boil, lower the heat and simmer for 1-2 minutes, continuing to stir. 6. Add the salt and pepper. Pour the white sauce over the fish. 7. Garnish with cheese, place the onions and tomato over and sprinkle some dry parsley. 8. Bake in a preheated oven at 180 degrees for 30 mins 9. Serve with a roasted vegetable salad and nom, nom, nom!!!!
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