- 0:15 Prep
- 0:35 Cook
- 4 Servings
- Capable cooks
A creamy, dreamy delicious dish that is also low fat? You’ve come to the right place.
Ingredients
- 50g reduced-fat margarine spread
- 1 medium brown onion, chopped
- 2 medium carrots, peeled, chopped
- 3 celery stalks, chopped
- 1/4 cup plain flour
- 2 cups reduced-fat milk
- 1/2 cup reduced-fat grated tasty cheese
- 2 teaspoons English mustard
- 2 tablespoons lemon juice
- 1/4 cup chopped fresh flat-leaf parsley leaves
- 800g firm white fish fillets (such as ling or blue eye), cut into 3cm pieces
- 1 large sebago potato, peeled
- 1 tablespoon olive oil
Method
- Step 1Preheat oven to 220°C/200°C fan-forced. Lightly grease a 6cm-deep, 10 cup-capacity baking dish. Melt spread in a heavybased saucepan over medium heat. Add onion, carrot and celery. Cook, stirring occasionally, for 8 to 10 minutes or until onion has softened.
- Step 2Add flour. Cook, stirring, for 1 to 2 minutes or until coated. Gradually stir in milk. Cook for 5 minutes or until mixture boils and thickens. Stir in cheese, mustard, lemon juice and parsley. Remove from heat. Add fish. Stir to combine.
- Step 3Grate potato into a bowl. Squeeze out excess moisture. Add oil. Stir to coat. Season with pepper. Spoon fish mixture into prepared dish. Spoon over potato mixture. Bake for 30 minutes or until golden and bubbling at edges. Serve.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1941 kj
Energy
21g
Fat Total
7g
Saturated Fat
4g
Fibre
44g
Protein
127mg
Cholesterol
460.65mg
Sodium
11g
Carbs (sugar)
24g
Carbs (total)
All nutrition values are per serve
- Author: Claire Brookman
- Image credit: Ben Dearnley
- Publication: Super Food Ideas
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