Fish in White Sauce Recipe

Looking for an easy Fish in white sauce recipe? Learn how to make Fish in white sauce using healthy ingredients.


Submitted by aguardente

Makes 2 servings



Fish and mixed seafood in white sauce

Recipe Ingredients for Fish in white sauce

60 g butter
1 large carrot
1 onion
1/2 courgette
60 g plain flour
1/2 pint semi skimmed milk
200 g tilapia
75 g prawn
75 g mussels
75 g squid
50 g cheese

Recipe Directions for Fish in white sauce

Melt 1/2 butter and add vegetables and heat until softened. Add milk and bay leaves and heat gently for 3-4 minutes. Meanwhile melt rest of butter and mix in flour until absorpbed. Strain the milk off the vegetables and gradually add the milk to the butter and flour mix and stir until dissolved into a white sauce. Add the fish and vegetables then transfer into a baking dish, top with grated cheese if required. Cook for approx 10 minutes.
Categories

Seafood, Main Dish

Nutrition Facts
Serving Size 557.5g
Amount Per Serving
Calories
715
Calories from Fat
333
% Daily Value*
Total Fat
37.0g
57%
Saturated Fat
21.6g
108%
Trans Fat
0.0g
Cholesterol
311mg
104%
Sodium
604mg
25%
Potassium
668mg
19%
Total Carbohydrates
42.0g
14%
Dietary Fiber
3.3g
13%
Sugars
5.1g
Protein
51.6g
Vitamin A 145% Vitamin C 33%
Calcium 26% Iron 27%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in sugar
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B12
  •   Bad points
  • High in saturated fat
  • High in cholesterol
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