Baked fish with parsley sauce
serves 4
Preparation time: 15
Cooking time: 20
Ingredients
Ingredients
4 x 200g white fish fillets
2 spring onions, sliced
1 tbsp capers, chopped
2 tbsp lemon juice
1 tbsp dairy free margarine
2 tbsp plain flour
300mL Vitasoy Calci-Plus
4 tbsp chopped fresh parsley
Salt and Pepper, to taste
Steamed vegetables to serve (snow peas, carrots, bok choy ~ 250g)
Method
Method
Step 1: Place each fish fillet on a large piece of foil and top with spring onions and capers.
Step 2: Squeeze over lemon juice and season with pepper. Close foil parcels and cook for
20 minutes in a moderately heated oven, until cooked.
Step 3: While the fish is cooking, heat margarine in a saucepan, add flour and cook for
2 minutes. Gradually add Vitasoy Calci-Plus and cook until the mixture boils and thickens.
Stir in parsley and season with salt and pepper.
Step 4: Remove the fish from the oven and move each fillet of fish from the foil to a serving
plate. Top with parsley sauce and serve with steamed vegetables.