Lemon Fish

Difficulty | Serves 4 | Book 2

Lemon Fish

1 tablespoon (15g) Flora® Light margarine
¼ teaspoon crushed garlic (in jar)
1 tablespoon plain flour
½ cup skim milk
½ teaspoon salt-reduced chicken stock powder
1 tablespoon dry white wine
2 tablespoons fresh lemon juice
1 teaspoon fresh coriander chopped
4 x 125g fish fillets
cooking spray

Per serve
Kilojoules564 (cals 135)
GI RatingToo low in carbs to score a GI rating


  1. Melt margarine with garlic in a non-stick saucepan. Add flour and combine. Slowly add in milk, using a whisk to avoid lumps, until boiling.
  2. Add stock powder, wine, lemon juice, coriander, pepper to taste.
  3. Pan fry fish fillets a few minutes on each side in a non-stick frypan that has been generously coated with cooking spray. To check if fish is cooked cut into the flesh and if white the fish is cooked. Pour sauce over fillets and serve.

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

Suitable to be frozen for 2-3 weeks.

Dietitian's tip

The Australian Dietary Guidelines recommend that we all have two serves of fish per week so we have sufficient essential fatty acids for our heart health.

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