Fish Fillets in Creamy Garlic Sauce
Delicious fish fillets coated in a creamy garlic sauce, perfect for a quick meal.
Equipment
- Fry pan
Ingredients
Fish and Sauce
- 2 fillets cod 8 oz / 225 grams each
- ¼ cup extra virgin olive oil 60 ml
- ½ cup all purpose flour 60 grams
- 1 tablespoon all purpose flour 9 grams
- 1 unit shallot finely chopped
- 3 cloves garlic roughly chopped
- ¼ cup dry white wine 60 ml
- ½ teaspoon dried thyme 0.50 grams
- ½ cup low fat milk 120 ml
- ½ cup vegetable broth 120 ml
- 2 tablespoon chopped parsley 8 grams
- sea salt to taste
- black pepper to taste
- lemon wedges for garnish
- parsley for garnish
Instructions
Cooking Steps
- Heat a large fry pan with medium heat and add in the olive oil.
- Pat the fish fillets dry, season with sea salt & black pepper, and coat in all purpose flour.
- Add the fish fillets into the hot fry pan and fry for 3 to 4 minutes per side until golden and cooked through.
- Transfer the fish fillets to a dish with paper towels.
- In the same pan, add the chopped shallot and garlic, mix continuously. After 2 to 3 minutes, add in the 1 tablespoon flour and mix. After 2 more minutes, add white wine and thyme, mix and simmer.
- After 3 minutes, add milk and broth, mix for 3 to 4 minutes until creamy, then add parsley and season with salt & pepper. Add fish back to pan and gently coat in sauce.
- Lower heat to low-medium and simmer for 1 to 2 minutes. Transfer fish to a serving dish, top with sauce, and garnish with lemon wedges and parsley.
Notes
This recipe can be adapted with different types of fish and herbs to suit your taste.
Nutrition
Serving: 1filletCalories: 350kcalCarbohydrates: 30gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 500mgPotassium: 600mgFiber: 2gSugar: 2gVitamin A: 500IUVitamin C: 2mgCalcium: 100mgIron: 2mg
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