This fish dish has only 2.9g of fat and 149 calories per serve, it won’t break the calorie budget. A delicious creamy lemon sauce to serve over fish, chicken or prawns.


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.

  • If you are allergic to fish you could use finely sliced chicken breast

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  • My husband would have loved it if I had served this to him on all the fish he used to catch.

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  • I like the addition of the chicken stock – great idea!

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  • We really don’t eat enough fish in our home. I love it, but the rest of the family don’t. This may get them over the line.

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  • Thanks for sharing.

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  • Wow, I absolutely love the sound of the sauce. Delicious.

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  • This looks a marvellous sauce and I would be adding dill now and again to give a different flavour. Thanks for sharing.

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  • Mmmm. A very adult dish made into a kid friendly one. I’m not much of a seafood eater yet I like the look of this

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  • Love a good sauce for seafood. Have saved this to my recipe file. Thanks.

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  • LOVE the look and sound of the Lemon Sauce, will be definitely making this

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  • Thanks for sharing this recipe – I can imagine this sauce over many dishes.

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  • This sauce sounds like it would be perfect over grilled chicken fillets too.

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  • This look so good, got to try this!

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  • Oh yum this would be fantastic for dinner!

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  • Sounds yummy but I’d swap the marg for butter

    Reply

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