Fish with Parsley and Onion Sauce

Difficulty | Serves 4 | Book Book 3

Fish with onion and parsley sauce recipe

2 tablespoons Flora® Light margarine
½ cup onion finely diced
2 tablespoons plain flour
2 cups 2% trim milk warmed in microwave
1 teaspoon salt-reduced chicken stock powder
⅓ cup parsley chopped
4 x 125g boneless fish
cooking spray

Per serve
Kilojoules874 (cals 209)
GI RatingLow


  1. Melt margarine in a medium size saucepan then sauté onion for 1 minute.
  2. Add flour and cook 30 seconds. Slowly add warmed milk using a whisk to avoid lumps.
  3. Add stock powder, parsley and pepper to taste.
  4. Fry fish pieces in a large non-stick frypan that has been generously coated with cooking spray. Cook 2-3 minutes on each side (depending on thickness of fish you may have to cook longer.
  5. Place cooked fish onto each dinner plate then pour a quarter of the sauce over each fish piece.

Suitable to be frozen for 2-3 weeks.

NOTE: An adapted version of this recipe is also in More Cooking for 1 or 2 people

Dietitian's tip

Annette makes a fantastic white sauce without the saturated fat.

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