White fish fillets in parsley sauce Recipe

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White fish fillets in a succulent, easy to make parsley sauce.

Prep time:
Cook time:
Servings: 4 servings


Cost per serving $2.85 view details
  • 3-4 tbs olive oil
  • 8 cloves garlic, coarsely chopped
  • 1 slice stale whole wheat bread
  • 600g white fish fillets (4-6 thick fillets), fresh or frozen
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 tbs corn flour
  • 500ml fish or vegetable stock
  • 1 small bunch parsley, coarsely chopped


  1. Heat the olive oil at medium heat in a large skillet. Sauté chopped garlic until golden, but do not burn it. Remove it from the pan using a slotted spoon and set aside.
  2. Toast a slice of stale bread on both sides in the same oil. Remove from the pan, cut into smaller chunks and set aside.
  3. Season fish fillets with salt and pepper, pass them through the corn flour. Fry briefly on both sides in the same pan. Remove from the pan and keep warm.
  4. Pour ¾ of the fish stock to the pan and boil until the liquid reduces to 1/3.
  5. Meanwhile, place the garlic, chunks of toasted bread and parsley into the food processor. Gradually adding the remaining fish stock whisk until you get a thick sauce.
  6. Add the sauce to the reduced stock in the pan. Mix well and cook for 3-4 minutes.
  7. Put the fish fillets back into the pan, cover with parsley sauce. Simmer until the fish is cooked but still firm and the sauce becomes slightly thicker. If necessary, add a little water or stock to the sauce.
  8. Serve with Basmati rice or steamed small new potatoes.


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Nutrition Facts

Amount Per Serving %DV
Serving Size 302g
Recipe makes 4 servings
Calories 467  
Calories from Fat 214 46%
Total Fat 24.01g 30%
Saturated Fat 3.67g 15%
Trans Fat 0.0g  
Cholesterol 170mg 57%
Sodium 361mg 15%
Potassium 945mg 27%
Total Carbs 7.51g 2%
Dietary Fiber 0.4g 1%
Sugars 0.41g 0%
Protein 52.52g 84%
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