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Fish with cheesy parsley sauce recipe

78 ratings

This creamy fish bake is ready in less than thirty minutes. Finely chopped parsley, grated Cheddar cheese and a homemade white sauce are poured over white fish before baking. Scattered, juicy cherry tomatoes cut through the rich taste of the sauce as they roast and burst alongside. See method

Serves 4
10mins to prepare and 30mins to cook
329 calories / serving

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
250g cherry tomatoes
potatoes and veg of your choice, to serve

If you don't have any Cheddar, try using another hard cheese

Each serving contains

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

Method

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.