Pan-Fried Fish with a Creamy Mint Sauce

Nutritional Facts

Serving Size:

1 filet and about 3 tablespoons sauce

Calories from Fat:

241.77kcal

Calories:

404

Total Fat:

27.36g

Saturated Fat:

5.80g

Cholestrol:

67.66mg

Sodium:

182.18mg

Dietary Fiber:

1.76g

Total Carbohydrate:

12.74g

Sugars:

5.31g

Protein:

27.30g

Calcium:

105.05mg

Total Time: 35 minutes
Prep Time: 15 minutes
Cook Time: 20 minutes

Source:

Makers of LACTAID® Brand Products

Fish fillets are pan-fried then baked in a creamy mint sauce.

Yields/Serves:

servings

Ingredients:

2 tablespoons olive oil

2 tablespoons whole wheat flour

4 (4 ounce) firm fish fillets such as salmon, sea bass, hake etc.

Sauce:

1 tablespoon olive oil

1 medium onion, diced

4 cloves garlic, minced

2 tablespoons whole wheat flour

1/2 cup fish stock*

1 cup LACTAID® Reduced Fat Milk

1 tablespoon finely chopped fresh mint

1 pinch salt to taste

Preheat oven to 350 degrees F.
Heat two tablespoons of oil in a nonstick frying pan over medium heat. Place flour in a shallow dish and dip fish in flour to coat. Fry fish over medium-high heat on both sides until golden brown, about 2-3 minutes per side. Remove fish from oil and set on paper towels to absorb excess oil.
Heat one tablespoon of oil in a medium size frying pan. Add onion and garlic. Cook over medium low heat until tender. Add one tablespoon of flour. Stir until thick. Add stock slowly while stirring constantly to prevent lumps. Add LACTAID® Reduced-Fat Milk and mint.
Simmer until thick, about 4 to 5 minutes. Stir frequently.
Place fish in an 8X8 inch baking dish. Cover with sauce. Bake in preheated oven 10-12 minutes or until heated through and bubbling.