Fish with cheesy parsley sauce recipe

44 ratings Rate
  • Serves 4
  • 10mins to prepare and 30mins to cook
  • 329 calories / serving
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Preheat the oven to Gas Mark 6, 200°C, fan 180°C. In a small pan, melt the butter. Stir in the flour to make a thick paste, then, off the heat, gradually whisk in the milk. Return to the heat and cook the sauce over a low heat for a few minutes, stirring regularly, until it’s thickened. Season and stir in the parsley and cheese.

Place the fish in a gratin dish, season and pour over the sauce. Scatter the tomatoes around. Cook for 10 minutes, or until the fish is just cooked through, then place the dish under the grill for a few minutes more, until the sauce is golden and bubbling. Serve with new potatoes and veg.

  • Ingredients

  • 25g butter
  • 25g (1oz) flour
  • 250ml (8fl oz) milk
  • 3tbsp parsley, finely chopped
  • 75g (3oz) mature cheddar cheese, grated
  • 4 chunky white fish fillets, about 175g (6oz) each
  • 200g (7oz) cherry tomatoes on the vine
  • potatoes and veg of your choice, to serve
  • Energy 1380kj 329kcal 16%
  • Fat 14g 20%
  • Saturates 8g 42%
  • Sugars 4g 5%
  • Salt 1g 17%

of the reference intake
Carbohydrate 8.9g Protein 41.1g Fibre 0.9g


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